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":"