Resistance bands are affordable, portable, and versatile exercise tools that can offer an easy alternative to weightlifting. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. Things To Avoid: The effectiveness of the chest fly exercise depends greatly on the tension of the resistance band in relation to your personal goals. You can unsubscribe at anytime. Step 3: Lift your arms up, keeping them parallel to the floor and perpendicular to your torso. Abellar specializes in yoga, weight loss, and toning and provides digital coaching via her personal fitness consulting business, Healthfully Lean. To learn how to do wall pushups with a resistance band, read more from our Training co-author! Make sure your arms are straight but your elbows are not locked. With resistance band chest exercises, you can develop muscular endurance, lean muscle, and explosive power. Try doing 2-3 sets of 10 repetitions each. The chest is scientifically named the pectoralis. Make sure the object you choose is a stable and attached to the ground and/or the ceiling. As stated earlier, chest flyes can be performed in different ways and this has to be factored in when choosing or installing a mounting point. Step inside of a tied resistance band. Sit on a towel with your legs crossed, and grasp the handles of the band in each hand at shoulder level with your arms extended (there should be some tension on the band to start) [A]. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. Start by looping the resistance band so it is around one side of the stable object. Work the muscle from a different angle doing a Seated Chest Press or the Fusion Cables Standing Cross Punch. Reps and Sets: If you choose a low resistance band, you should be able to do a relatively high number of repetitions. ... Concentric muscle actions occur when the muscle fibers shorten as they work against the resistance. Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, abdominals, and legs. Clip your resistance band to a solid object where you have enough space to move around. As previously described, if your goal is to achieve a lean and toned look, then a relatively low tension resistance band is what you want to use to perform a higher number of repetitions. Breathe out as you press your hands against the ground and lift your body away from the ground. 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. Regardless of your individual objectives with this exercise, always make sure that you do not stand too close to the band. Chest/Abs Workout: Resistance Band Chest Press: 4 sets x 10-15 reps Banded Push Ups: 4 sets x 10-20 reps Resistance Band Chest Fly: 4 sets x 10-15 reps Banded Plank Lift Offs: 3 sets x 10 reps (one rep is after you lift all limbs in the sequence) Crossbody Chop: 3 sets x 10 reps (each side) Hollow Hold: 3 sets x 30-60 seconds. Breathe in and push your hands against the wall as you lower your body towards the wall. Your stance should be well outside of shoulder-width. Resistance bands are a versatile exercise tool and a great alternative to weightlifting. Muscles Worked. Then, breathe out as you pull your arms back towards you so your elbows are bent and tucked close to your body. The May 2005 issue of the “Journal of Strength and Conditioning Research” reported a study showing that flyes activated the pec muscle for less time than barbell or dumbbell bench presses. At El de D Consult, we think global but act within the locality of the client/customer. Resistance band chest flies primarily target your pectoralis major and pectoralis minor muscles. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! The rotator cuff actually consists of four muscles that facilitate arm and shoulder movements. Your muscles don't know the difference! By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg\/v4-460px-Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/e\/e5\/Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg\/aid1916110-v4-728px-Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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\n<\/p><\/div>"}. Critically look at what you are doing, how your muscles are developing and the results that you are achieving. Extra heavy resistance bands are ideal for experienced users who have used resistance bands before and are doing intense training. Among the exercises that focus on this region are the "pec deck" exercise, which requires a special machine, and the dumbbell fly, which involves lifting a set of dumbbells. ", How to Work out Pectoral Muscles With a Resistance Band, https://www.youtube.com/watch?v=TR4FdOs_7PY, http://www.bodybuilding.com/fun/wotw10.htm, http://www.bodylastics.com/pages/standing-chest-press, https://www.stack.com/a/three-types-of-push-ups-to-quickly-blast-your-upper-body. The flat chest flye’s end position creates a right angle where the hands connect to the upper body. This article has been viewed 135,251 times. Some people describe how to perform the concentric portion of this exercise movement as visualizing themselves hugging a tree trunk. Hold each end of the resistance band in each hand so it is spread out to the distance of your arms. The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. Primarily, it targets the chest muscles. You can also use your resistance band to do press exercises and band push-ups. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. There are two muscles that make up the pectoralis. A concentric movement contracts the target muscle(s) when a weight is lifted during a repetition while an eccentric movement elongates the target muscle(s) when the weight is lowered or returned to the starting position of the repetition. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! About UsWe are a marketing communications firm you want to engage, because we employ innovative tools to build competencies and brands. Your body should form a slight angle with the door or wall. Resistance Band Chest Fly Declined Oppositely of the incline chest fly, the decline chest fly builds your lower pecs for a more balanced upper body. Muscles Worked: Back, Shoulders Difficulty: Medium Equipment needed: Bands Stand on a resistance band and hold a handle with each hand by your shins. if (restore) selObj.selectedIndex=0; Considerations. Step 3: Extend your arms straight in front of you. Breathe in as you press your hands against the ground and lower your body towards the ground. Low tension resistance bands tend to favor toning the chest muscles by making it easier to perform a higher number of repetitions. Include your email address to get a message when this question is answered. To learn how to do wall pushups with a resistance band, read more from our Training co-author! Slowly return your hands to the starting position (hug that tree trunk). Narrow grip push-ups are the perfect bodyweight chest exercise to use. Instructions for chest flys with exercise bands: 1. To work out your pectoral muscles, try doing pectoral fly exercises. Stand back so that the tension in the band rises. Instead, try to get a reasonable distance between you and its mounting point to give the band optimal tension. If you are buying a resistance band online, read the reviews of the product before you purchase it. Use a different level of resistance band. 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. How to do it: Wrap a resistance band around a low, sturdy object in front of you, such as a post or pole. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. Starting Position: Stand on the resistance band with your feet shoulder width apart.Hold the handles of the band one inch apart with your palms facing you. Increase or decrease the resistance so that you get a contraction of the pectorals when you bring your arms in. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully extended. Place your hands on the pulleys and lift the pulleys until they meet above you, very similar to dumbbell flyes. Chest flies are a great way to target your pectorals, or chest muscles, and they're easy to incorporate into your upper body workout routine.[v161155_b02]. References. First you need to get a resistance band specific to performing chest flyes that also fits your body type (correct arm length) and individual strength level. Keep in mind: This exercise is all about targeting the correct muscles, versus powering through it (like, say, a burpee). Close the knot in a door at chest level. We use cookies to make wikiHow great. The idea is to have the resistance band at chest level so you can work your pectoral muscles properly. They are the pectoralis major and minor. "This takes all of the guesswork out of the motion and limits injury. Heavy resistance bands work well for users who work out regularly and have a relatively strong muscle mass. The inclined chest flye’s end position sees your hands at a 45 degrees angle from your head. How to do Resistance Band Reverse Fly: Step 1: Place a band around a stationery post, such as a squat rack. Place your hands straight out to your sides, then bring them together with palms facing in. 15. Place a slight bend in the knees while you keep your chest up. 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. As previously mentioned, visualize yourself hugging a tree trunk. Flat bench cable flyes are also great to use. } Training your chest with crossover is an effective way. Last Updated: August 30, 2020 Exercise #4: Isometric chest exercises with resistance tube. Wrap the resistance band around any object, immovable, say a bed post. Workout Trends Learn what WORKS and what DOESN'T for your fitness goals. It opens up the chest and makes it stronger by adding more muscle mass. Tube resistance bands: These resistance bands are made of rubber or cord and vary in length. Calories Per Day Calculator – How Many Calories Do You Need? As against normal weights, the load changes with time and length of the band, encouraging more muscle recruitment. 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. From a scientific point of view, the only thing that matters in weight training is the amount of work your muscles are doing. These bands offer users 12 pounds or more of resistance and are color coded purple or blue. Repeat these movements for two to three sets of 10 to 15 reps. 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. Robin Abellar is an ACE Certified Personal Trainer, 200hr Certified Yoga instructor, Certified POP Pilates instructor, Barre instructor, and Certified Running Coach based in California. Of course, you can always increase or decrease the number of sets and repetitions according to how you feel on any given day. When it comes to chest exercises, the flat fly may not be the best exercise to target the pectoralis major. Grasp the ends of the band in your hands and stand 2 feet away from the door with your back toward the door. Bands without handles are useful if you want to wrap the band or double it up for greater control over the resistance level. Step 2: Grab the bands by the handles. Resistance Band Chest Flys . About this exercise. Hold each end of the resistance band so it spreads out to the distance of your arms. Slowly step to the side with the right foot. //-->. All Rights Reserved | About Us | Contact Us. It usually targets your middle and lower pectoral muscles. Medium resistance are good for users who have an established workout and want to integrate resistance band training into an existing exercise routine. You should purchase a resistance band with comfortable, padded handles if you are planning to do exercises that require a firm grip. Breathe out as you return to the starting position with your arms straight on both sides. Therefore, doing your pull aparts at different angles and with proper form changes the muscles worked. My post-hip replacement rehab and general fitness conditioning has rocketed. 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. We wish you great success in reaching your health and fitness goals! This article was co-authored by Robin Abellar. Loop the resistance band around your upper body so it sits just under your shoulder blades. Your email address will never be sold or shared with anyone. Hold for 1-2 seconds, then release your arms back out to your sides. % of people told us that this article helped them. Your muscles feel these small changes, with micro tears and movements within them. October 9, 2020 by saman. Hold each end of the resistance band so it spreads out to the distance of your arms. 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. Basic resistance bands: These resistance bands are made of one long wide piece of rubber. With the band anchored behind you above your head, grab each handle and hold your arms straight out to your sides, forming a T, with your palms facing forward, but don’t lock your elbows. The seated chest press can be done from any chair with a seat back. Resistance Band High Crossover. Breathe out as you lift your body away from the wall. Alternatively, if you choose a thicker resistance band, we recommend two to three sets of 8-10 repetitions, if possible. Place a bench between a pulley machine with a pulley on each side. A bad posture could cause unnecessary strain so stick to shoulder height when it comes to arm positioning. Note how the product is rated for quality, durability, and comfort. To perform a dumbbell fly repetition, start by grasping a dumbbell of the same weight in each of your hands. A good starting point for beginners is two to three sets while intermediate and advanced individuals should complete at least three to four sets. Breathe in as you bring both arms forward so your hands meet in front of your chest. Then, take a few steps away to create tension in the band and position one of your feet ahead of the other to provide additional stability when you perform the exercise. Using the band’s resistance, push your hands together and touch both ends of the band together. Exercise Instructions: The chest fly has different variations which basically stem from the same movement but using different angles. By simulating well-known chest exercises, such as the chest press and chest fly, chest exercises with resistance bands can engage your muscles just like conventional weights (dumbbells and barbells). Hold the resistance band handles so your hands are just under the handles and place your hands shoulder distance apart on the ground. The back rotator cuff muscles include the supraspinatus, infraspinatus, and the teres minor. Muscles Targeted: Rowing is a very prominent exercise used in CrossFit WODs (workout of the…, Name: James Age: 27 Family Status: Single Occupation: IT Specialist Location: North Carolina Height: 6’0″…, Have you been struggling to lose weight after you lost the first 5 pounds or…, Can you please give me an analysis on 3 different exercises that I’m having trouble…, “What is your five-year plan?” This is a question that we often associate with career…. Light resistance bands allow the user to access three to six pounds of resistance. How to do Resistance Band Crossover : Step 1: Place an exercise band around a stationary post. With the proper technique, chest flys will help your chest grow to the next level. Make sure the object you choose is a stable and attached to the ground and/or the ceiling.