Resistance Band Chest Workout for Intermediate
A resistance band chest workout for intermediate that you can do anywhere with a set of resistance bands. 6 exercises, about 45 minutes, targeting chest.
| Level | Intermediate |
| Equipment | Resistance Band |
| Time | About 45 minutes |
| Muscles | Chest |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cross Over - With Bands | 4 × 8–12 |
| 2. Bench Press - With Bands | 4 × 8–12 |
| 3. Decline Push-Up | 4 × 8–12 |
| 4. Isometric Wipers | 4 × 8–12 |
| 5. Incline Push-Up Wide | 4 × 8–12 |
| 6. Push Up to Side Plank | 3 × 45 sec |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Cross Over - With Bands
Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
2. Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench.
3. Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position. Next, lower yourself downward until your chest almost touches the floor as you inhale.
4. Isometric Wipers
Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
5. Incline Push-Up Wide
Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height. Place your hands on the bar, with your hands wider than shoulder width.
6. Push Up to Side Plank
Get into pushup position on the toes with your hands just outside of shoulder width. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
More workouts like this
Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.