Work out Pectoral Muscles With a Resistance Band
Resistance bands are affordable, portable, and versatile exercise tools that can offer an easy alternative to weightlifting. You can use resistance bands to work out several muscle groups, including your pectoral muscles.
Contents
Steps
Buying a Resistance Band
- Be aware of the types of resistance bands. Resistance bands are not expensive and are easy to buy online or in stores. However, it’s important that you find a resistance band that is made of high-quality materials that will not break or snap when you use it. There are two common types of resistance bands:
- Basic resistance bands: These resistance bands are made of one long wide piece of rubber. They come in different lengths and have different resistance levels.
- Tube resistance bands: These resistance bands are made of rubber or cord and vary in length. Most of these bands come with attachments or cuffs on each end for different workouts, with foam or plastic handles. Foam handles are ideal as the foam will act as cushioning against soreness or blisters after an intense workout.
- You should purchase a resistance band with comfortable, padded handles if you are planning to do exercises that require a firm grip. Bands without handles are useful if you want to wrap the band or double it up for greater control over the resistance level.
- Find your ideal resistance level. Most resistance bands will be color coded to correspond with different resistance levels. However, not all manufacturers follow a color coded system so check the specifications on the resistance band before you buy it. The resistance levels are usually organized into four main categories: light, medium, heavy, and extra-heavy. Each level has a different amount of tension that can be accessed by the user while using the band during an exercise. Over time, you can move up to a higher level of resistance as you build muscle tone and body strength.
- Light resistance bands are ideal for people who are just starting to work out, as well as elderly users or users who have suffered an injury and need light resistance as they recover. Light resistance bands allow the user to access three to six pounds of resistance. These bands are often color coded yellow or pink.
- Medium resistance are good for users who have an established workout and want to integrate resistance band training into an existing exercise routine. These bands offer eight to ten pounds of resistance and are color coded green or red.
- Heavy resistance bands work well for users who work out regularly and have a relatively strong muscle mass. These bands offer users 12 pounds or more of resistance and are color coded purple or blue.
- Extra heavy resistance bands are ideal for experienced users who have used resistance bands before and are doing intense training. These bands can supply over 16 pounds of resistance and are color coded grey or black.
- Look for recognizable brands when buying a resistance band. If you are buying a resistance band in stores, you should try out several levels of resistance before purchasing one. Ask the salesperson for a recommendation on resistance level, based on your exercise routine and your fitness level. Often, recognizable sports brands will be a good indicator of high quality, though you should always try out the resistance band to make sure it is comfortable for you.
- If you are buying a resistance band online, read the reviews of the product before you purchase it. Note how the product is rated for quality, durability, and comfort. You should also make sure that buyers are satisfied that the product is as advertised and comes in a resistance level that is suitable for their fitness goals.
Doing Pectoral Fly Exercises
- Find a stable object that is tall and narrow. Before you do pectoral fly exercises, you will need to find a workout area that has a tall and narrow object, like a pole or a pipe, that you can loop the resistance band around so it stays in place. The idea is to have the resistance band at chest level so you can work your pectoral muscles properly.
- Make sure the object you choose is a stable and attached to the ground and/or the ceiling. You will be using it to help create resistance for your body to work against so you want to make sure it will not shift or move as you do the exercises.
- Do a standing pectoral fly. This is a good introductory exercise that will strengthen your pectoral muscles in two simple movements. This exercise is a good alternative to the pectoral resistance machines found at the gym.
- Start by looping the resistance band so it is around one side of the stable object. Hold each end of the resistance band in each hand so it is spread out to the distance of your arms. Make sure your arms are straight but your elbows are not locked. Your arms should be just below shoulder height.
- Breathe in as you bring both arms forward so your hands meet in front of your chest. Try to keep a small bend in your elbows and your arms straight.
- Breathe out as you return to the starting position with your arms straight on both sides.
- Repeat these motions, breathing in and out, doing two to three sets of 10 to 15 reps.
- Try an incline pectoral fly. This is a variation on the standing pectoral fly where your arms stretch out and in at a 45 degree angle, instead of a 90 degree angle. You may need to find a stable object that will hold the resistance band at a lower angle, such as the bars in a stairwell or a doorknob that is secured well to a door.
- Loop the resistance band so it is around one side of the stable object at a 45 degree angle. Hold each end of the resistance band so it spreads out to the distance of your arms. Your arms should form a 45 degree angle and sit at just below your shoulder height.
- Breathe in as you bring both arms forward, towards your head, so your hands meet in front of your chest at a 45 degree angle.
- Breathe out as you return to the starting position with your arms straight on both sides.
- Repeat these motions, breathing in and out, doing two to three sets of 10 to 15 reps.
- Do a decline pectoral fly. In this variation, you will moving your arms towards the ground, rather than towards your head. It may be easier to do this exercise if you kneel on the ground. You can use the same object you used for the incline pectoral fly. Make sure you loop the resistance band around the stable object well so it stays in place as you do this exercise.
- Kneel down so you are on your knees facing away from the object and loop the resistance band so it is around one side of the stable object at a 45 degree angle. Hold each end of the resistance band so it spreads out to the distance of your arms. Your arms should form a 45 degree angle and sit at just below your shoulder height.
- Breathe in as you bring both arms forward, towards the ground, so your hands meet in front of your chest at a 45 degree angle.
- Breathe out as you return to the starting position with your arms straight on both sides.
- Repeat these motions, breathing in and out, doing two to three sets of 10 to 15 reps.
Doing Pectoral Press Exercises and Resistance Band Push Ups
- Do a bench press with the resistance band. To do this exercise, you will need to have access to an exercise bench that you can lift. If you do not have an exercise bench, you can use a regular bench as long as you can lift it and it can accommodate your body weight.
- Loop the resistance band so it is under the bench leg or legs closest to your head or upper body. Lie down on the bench and hold the ends of the resistance band in each hand. Your elbows should be bent and pointing away from you.
- Breathe in as you extend your arms so they are straight above you. Then, breathe out as you pull your arms back in so your elbows are bent and pointing away from you.
- Repeat these movements for two to three sets of 10 to 15 reps.
- Try a standing pectoral press. This exercise is great if you have limited gym equipment and are looking for a way to work your pectoral muscles. You will need access to a stable object that you can use as a point of resistance during this exercise.
- Loop the resistance band around one side of the object so it is at a 45 degree angle. You can also do this exercise with the resistance band at a 90 degree angle if you cannot find a stable object with a low bar.
- Hold both ends of the resistance band so the handles are facing horizontal in your hands and your elbows are tucked in close to your body.
- Breathe in as you extend your arms so they are straight in front of you. Then, breathe out as you pull your arms back towards you so your elbows are bent and tucked close to your body.
- Repeat these movements for 10 to 15 reps.
- Practice resistance band push ups against a wall. Try this exercise if you are a beginner at resistance band use and are looking to build your pectoral muscle mass. Doing push ups on the ground can be difficult if you are just starting to work out, so try standing pushups against a wall or a door first.
- Loop the resistance band around your body so it is under your shoulder blades against the mid area of your back. Hold the resistance band handles so your hands are just under the handles and place your hands against a wall or a door. Stand with your legs straight behind you and close together. Your body should form a slight angle with the door or wall.
- Breathe in and push your hands against the wall as you lower your body towards the wall. Breathe out as you lift your body away from the wall.
- Repeat these movements for 10 to 15 reps.
- Challenge yourself with military push ups using the resistance band. Once you feel comfortable with the push up position on the wall, move to a push up position on the ground using the resistance band.
- Loop the resistance band around your upper body so it sits just under your shoulder blades. Hold the resistance band handles so your hands are just under the handles and place your hands shoulder distance apart on the ground. Keep your legs straight behind you, with your feet close together.
- Breathe in as you press your hands against the ground and lower your body towards the ground. Breathe out as you press your hands against the ground and lift your body away from the ground.
- Repeat these movements for two to three sets of 10 to 15 reps.
Warnings
- Always consult a health professional before beginning a new exercise program; some health conditions and former injuries make resistance band exercises risky or painful to perform.
- Always warm up and stretch to avoid injury.
Sources and Citations
- Videos provided by San Diego Personal Trainer
