4 Easy Resistance Band Chest Press on Floor Workout

Resistance Band Chest Press on Floor Workout

If you are looking for exercise equipment that is compact, easy to pack, lightweight, and allows you to work out anywhere, the resistance band chest press is one that can check all those boxes. Resistance bands can easily replace traditional machines and weights and require much less space and maintenance.

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Here, we will discuss resistance bands in detail to help you determine if it is good exercise equipment for you.

Resistance Bands

Resistance bands are mostly used for strength training using elastic bands. They were invented back in the 1800s and are still popular among fitness enthusiasts.

There are typically 3 types of resistance bands available to purchase: flat band, tubing, and loops. In some cases, one may find upgraded versions of the basic resistance bands to enhance the workout intensity.

These bands are traditionally made of latex rubber. However, some non-latex versions are available to purchase nowadays, considering some people are allergic to latex.

Muscle Groups Benefiting from Resistance Band

Resistance bands are used in chest muscle workouts traditionally. Pectoralis major, pectoralis minor, and serratus anterior are the major muscle groups that benefit from resistance band workouts. 

Pectoralis major originates at the sternum and half of the collarbone inside. When arms are brought upward from the side and rotated inwards, this muscle group gains the benefits.

The pectoralis minor is situated from the third through the fifth ribs and the anterior side of the shoulder blade. This muscle group keeps shoulder blades stabilized during pressing movements.

The serratus anterior is a fan-shaped muscle originating from the first through eighth ribs. It inserts at the shoulder blade border and brings the shoulder blades around the rib cage while one is performing pressing movements.

All these chest muscles work with the biceps, deltoid, and triceps to move arms while pressing or chest fly exercising.

Can a Resistant Band offer a Good Chest Workout?

Resistance bands offer linear variable resistance, meaning as the band stretches, the resistance increases. Therefore, one can easily customize their workout routine by simply standing further from the anchor point.

Standard barbell exercises can be made more challenging with the help of resistance bands as the elbows will be harder to move. Also, one can hook the anchor point of the resistance band above weights to decrease force during lifting.

One can incorporate a resistance band to perform pressing movements like bench press to develop power. It is seen that one can gain strength with a resistance band compared to barbell resistance training.

Additionally, one will need to be more focused while training with resistance bands as it will need to be carefully controlled. Not only do resistance bands offer resistance while stretched but also they will need to be carefully unstretched. Otherwise, resistance bands will snap back to the starting position.

To gain the most benefit from resistance bands, one will need to control the release phase of the exercise. It will help strengthen the muscles while they are lengthening as well.

4 Chest Exercises to Perform with Resistance Bands 

There are several exercises that can be performed with the help of a resistance band. However, when planning a workout routine, include workouts that help the chest muscles along with the arm, shoulder, and back muscles. Dipping, bench presses, and pushups are excellent workout examples to perform with resistance bands.

Eventually, progress to exercises that isolate pec muscles like chest flys and other exercises that pull arms across the body.

Here are 4 chest exercises to perform with resistance bands for chest muscles on the floor:

1. Resistance Band Pushup

In this exercise, the chest muscles and shoulder muscles receive the workout benefits.

Here is the step-by-step guide:

  • Lie on your stomach. Position the resistance band across the back of your body and anchor it under your hands. If done correctly, it will look like a plank position. You can put your knees on the floor to reduce difficulty or raise your knees and balance your body on your toes to increase difficulty. 
  • Bend the elbows to lower the chest towards the floor. Maintain a straight line through the body, and don’t let the lower back sag.
  • Press up by extending the elbows. Hold the position for a second.
  • Repeat the whole process 8 – 10 times to complete a set.

One can include a higher resistance band to decrease speed for developing strength. Alternatively, reducing resistance for faster workouts to build power and speed is also possible.

2. Resistance Band Bench Press

This is almost like a normal bench press with added difficulty.

Here is the step-by-step guide:

  • Lie on your back. Position the resistance band across your back and anchor it with your arms. 
  • Bend your elbows and the sides of your shoulders. Your hands should point towards the ceiling. For enhanced resistance, you can start with the band slightly stretched while your arms are in the resting position.
  • Press your arms once to your chest, hold them for a few seconds, and return with control.
  • Repeat this exercise 8 – 10 times to complete a set

You can increase the difficulty of this exercise by lying on a foam roller or a bench.

3. Resistance Band Pullover

This is an amazing exercise to perform with resistance bands. This exercise helps with the chest and back muscles.

Here is the step-by-step guide:

  • Lie on your back. Keep your knees bent and your feet flat on the floor. Anchor your resistance band away from you, so it is over your head.
  • Hold the end of the resistance band over your head, keeping your arms straight.
  • Pull the band forward toward your hips. Keep your elbows straight all the time.
  • Hold the position for a second and return to the resting position.
  • Repeat the process 8 – 10 times to complete a set.

4. Fencer Crossover Pull

This resistance band workout helps chest and arm muscle groups work together.

Here is the step-by-step guide:

  • Anchor your resistance band away from your body, so it is fixed to a point below your knee to the side of your body.
  • Hold the band with the hand situated on the opposite side of the resistance band anchor. This way, your arm will start from a lower point across your body.
  • Bend your elbows to pull the resistance band. This motion will seem like you are drawing a sword from its sheath.
  • Extend the elbow as your hand goes up and out. Stop when your hand is finally above and away from your body. Thus the whole motion will start from a lower point across your body and extend above your body.
  • Lower your elbow the same opposite way. Bend your elbow to return to the starting point.
  • Repeat the motion 8 – 10 times to complete a set.

Bottom Line

Resistance bands are excellent exercise equipment that can help one to build strength, power, and speed. It is cost effective and portable than most other exercise equipment.

Compared to other strength training equipment, resistance bands have proven their worth and can help professionals with chest muscle workouts. All one needs is a resistance band, an anchor point, and ample space to move to start their workout with resistance bands.