How to Use Resistance Band to Gain Chest Muscle?

For people who can’t go to the gym often, the elastic band is also a good home fitness tool. The advantage of the elastic band is that it can increase or decrease the resistance, and the pressure on the joint is extremely small. The elasticity has several resistances to choose from, generally 5 pounds, 10 pounds, 15 pounds, 20 pounds, 25 pounds, and 30 pounds.

Beginners can choose 5-10 pounds, and after some experience can add weight appropriately. Today I share a set of methods for practicing chest with elastic bands, which is very suitable for female friends.

Elastic Band for Push-ups

Each Group of 10 to 15 Times, A Total of 4 Groups

Push-ups can be said to be the most basic form of chest training. Using elastic bands around the shoulder blades and holding the elastic bands with both hands can increase the difficulty.

For girls with a small core strength and unable to do push-ups, they can tie the elastic band to a higher position and pull the body with the elastic band to reduce their weight.


  Elastic Band for Push Chest

10 ~ 15 times per group, 4 groups in total

This action is similar to dumbbell bench presses and can be used to practice pectoralis major.The standing position is used here, the elastic band is wrapped around the scapula, and the two ends of the elastic band are grasped with both hands.

Straighten your arms first, this is the starting position, then bend your elbows so that the elbow joints are 90 °, and then push forward to feel the expansion of your chest.

You can also do a bench press with a stretch band while lying on a fitness bench.


 Elastic Band for Chest movement

10 ~ 15 times per group, 4 groups in total

This action is the same as pulling a chest with a tensioner, and you can practice pectoralis major.

Pass the elastic band around the column or other fixing points. The fixing point of the elastic band is on the same level as the chest. Make two forward and backward lunges. Keep the upper body straight. Do not exceed the height of your shoulders.

The chest is clamped inward at a uniform speed, and the motion trajectory is semi-arc. Hold for two seconds, then slowly open your arms to return to the original position.

The arms are slightly flexed during chest clamping, but not elbow movements.


Upper Oblique Clip Chest

10 ~ 15 times per group, 4 groups in total

The movement is the same as that of the chest clip, except that the fixing point of the elastic band is placed at a lower position, and then the arm is pulled up.

Diagonal clip chest

10 ~ 15 times per group, 4 groups in total

The same operation is performed for the lower oblique clamping chest. The fixing point of the elastic band is placed at a lower position, and the arm is pulled down.

The pectoral muscle is a large muscle. The flat, upward, and downward oblique clamping chest can stimulate the chest from three directions. The flat clamping is aimed at the entire chest. The upper oblique clamping is biased toward the upper chest. Prefer training for the lower chest.

Such training can be targeted to strengthen the training of the weak parts, so that the entire chest is fully optimized.


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