Chest Workout at Home (NO BENCH!) Resistance Bands Chest Exercises
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Published 2022-04-18
When you say Chest Workout the bench press is the first chest exercise that most of us think about. Many call the bench press the king of all chest exercises.
So, how can you get those same muscle building benefits of this iconic chest exercise at home using only resistance bands? In this video I'm going to show you three different resistance bands chest exercises for your at home chest workouts.
Before we jump into this Resistance Bands Chest Exercises, if you need bands like the ones found in this video, you can explore options with the link at the bottom of the page.
We're going to start with the resistance bands chest exercise equivalent of an incline chest press. The first thing you're going to have to do is anchor your resistance band. Anchor your band nice and low because we're going to be pressing at an upward angle to mimic the incline chest press. Once your resistance band is anchored, I want you to step forward so you have enough tension in the band. We're going to stabilize our core and get a strong base. I want you to get your hand out wide and elbow out wide as opposed to close to your body. We want to get a good stretch in the chest. Adjust your body position, whether it's closer to the anchor point or further away to make sure that you get proper tension at the beginning of the range of motion. So starting off wide and then pressing across the midline of our body about eye height. Make sure you go all the way back to get a good stretch in the chest and press right toward the eyes. Don't go any higher than that. I see a lot of people in a traditional incline bench press putting the bench too steep. What you have a tendency to do is over engage the anterior deltoids. Remember, we're building a big chest, with this chest exercise, not trying to build big shoulders.
Next I'll show you how to do the resistance bands chest exercise equivalent of a flat bench press. Now we've got our resistance band anchored right at chest height. We're going to be doing the exact same thing, stabilize that core, stabilize the base, step far enough away from your anchor point to create tension at the beginning of the range of motion. I want you to feel that good stretch in your chest by starting wide. We're going to be doing the same thing as our incline chest press, but instead of pressing up high, we're going to be pressing out in front of us to chest height across our midline. So, that is the resistance bands equivalent of a flat bench press.
We're going to adjust our anchor point one more time to do the resistance bands chest exercise equivalent of a decline chest press. We have to anchor up high because in order to do a decline chest press we have to press downward. Now that we have our resistance band anchored nice and high. We're going to be doing the exact same thing. Hand out nice and wide to get that good stretch. But instead of pressing straight out in front of us, we're going to be pressing down just a little bit. Not too much, but right about here less than a 45 degree angle. So a nice stretch. Same thing. Press across your midline. Get a peak in traction there in the middle. Back out, nice and wide. Full range of motion. Stretch back and back to the middle.
So there you have it. There is your upper chest exercise with resistance bands to mimic an incline bench press. The resistance bands equivalent of a flat bench press and the resistance bands equivalent of a decline chest press.
Explore Resistance Bands and Band Muscle Building programs: bit.ly/3v1Nk1z
All Comments (21)
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It's great to be back my friends! Thank you for all the support! Moving forward you can expect a lot of new and unique content coming each week. If there is anything you want to see in future content please drop it in the comments below. Thanks again for the warm welcome back. - JG If you're looking for bands and band workout programs you can check them out here: bit.ly/3v1Nk1z
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Was wondering what happened with the James Grage content - glad to see more coming in!
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Such a great demonstration of how to get the most out of your bands on Chest Day. This is the man who made me realize that bands can replace weights, safely and effectively.
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Welcome back, James. I thought that you had quit making new content. I'm glad that you're still making training videos.
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Finally more content from my biggest inspiration for training with bands. Hope to see more soon. Welcome back, JamesπͺπΌ
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Welcome bacc champ miss seeing you drop content
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Welcome back
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The legend is backπ
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Welcome back! Definitely will be following closely. Thank you for these videos.
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Hey James, I finished the TA2 build program a month ago, and Iβve been going through your whole catalogue with your podcasts, ATT, G2G, etc. Iβve learned so much from you, thanks for everything
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I got a set of bands and gloves at the start of the pandemic. They are fantastic quality and nice to have when I don't feel like leaving my house.
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Thank you.
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Glad to see you back, James! You were the reason I started using resistance bands.
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The beast is back !
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Great that youβre back !!!!
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Woow i missed youu
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Wow. amazing!
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Always a joy to see james grage videos thank u ππ
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Merry Christmas everyone! James is back! Letβs go!
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Great to see you back! These are the most useful workout videos on youtube.
