At Home Resistance Band Chest Workout

 

Hey there!  Brandon Falkenberg from Clench Fitness here, and today I’m going to walk you through a great chest workout that is sure to help you build strength and mass.  

The best part is that all you need is a few resistance bands, and something like a tree, post or door to anchor them to!  

This workout should only take you about 15 min and is sure to light up those pecs! 

Clench Fitness Resistance Band Kits have everything you need for this workout! 

 

Exercise #1: Mid-Anchor Banded Chest Fly

We are going to start this workout with some banded chest flys.

Start by anchoring 2 bands at a chest high anchor point as shown in the video below (if you can’t find 2 anchor points it’s totally ok to anchor both bands to the same spot).

Shoot for 3 sets total with the following rep scheme:

Set 1 (warm up): lighter weight 10-15 reps

Set 2 (moderate): increase resistance and target 10 reps (the last few should be quite difficult)

 

Set 3 (heavy):  increase resistance again and target 8-10 reps (it should take you maximum effort to finish the last 2-3 reps)

 

(click image above to play video)

If you want to learn more about why we love banded chest flys, you can watch this video here.

(Also at 6:55 we show a single anchor point fly option)

(click image above to play video)

Exercise #2:  Push-Ups

The next exercise is an old classic with a twist…banded push-ups! 

Push ups are a great pressing exercise that allow you to target the chest with more load, and also work your shoulders, triceps, and core stabilization muscles.  

Plus, with the addition of bands you can adjust the resistance level for greater strength gains!  

(click image above to play video)

For this exercise we are going to be doing 4 sets as outlined below, remember to keep your reps slow and controlled while keeping your butt down into a nice plank position

(be sure to do a big squeeze of your pecs at the top of each rep and a slight pause at the bottom)

Set 1 (warm up):  light load targeting 15 reps (use the assisted method shown in the video below if you need help getting 15 reps)  

Set 2 (moderate):  Increase load and target 10 reps.  (use the assisted method or added band method from the videos below, I want your last few reps to be moderately difficult here)

Set 3 (heavy):  Increase load again and target 6-8 reps (use your bodyweight, or added band as needed 

Set 4 (rest-pause):  Use the same load that you used for set 2.  We are going to do a rest-pause set here.  Do as many reps as you can until complete failure, then rest for 15 deep breaths and begin again.  Repeat this 3 times.  (max reps - 15 breaths - max reps - 15 breaths - max reps - done)  

Give this set all out maximum effort to grind out as many reps as you can while focusing on good form and really squeezing your pecs at the top of the rep!

Assisted Push Ups (use these if bodyweight push ups are difficult): 

(click image above to play video)

 

Banded Push Ups (use these to add more resistance to your push ups):

(click image above to play video)

 

Exercise #3:  Banded Bench Press

Last, but not least, we are going to do some banded bench presses.  

Watch the video below and pick one of the variations that you feel comfortable with.  

(click image above to play video)

We are going to be doing 4 sets here as outlined below:  

Set 1 (warm up): lighter weight 10-15 reps (get the form down, and feel comfortable in the movement)

Set 2 (moderate): increase resistance and target 10 reps (the last few should be quite difficult)

Set 3 (heavy):  increase resistance again and target 8-10 reps (it should take you maximum effort to finish the last 2-3 reps)

Set 4 (max effort):  increase resistance again and target 6-8 reps (it should take you maximum effort to finish the last 2-3 reps, give this set everything you have left as it is your last one!)  

There you have it, a short and simple, but super effective chest workout that can be done anywhere!  

 

Remember, if you need any equipment, please check out the Clench Fitness store below!