
5-Min Resistance Band Chest Workout for a Strong Chest
Attention FitGAG readers! We are going to do a chest workout that only uses resistance bands. This 5-minute workout is packed with resistance band chest exercises. It will help you build strength and size in your chest.
You can do this routine as a hard finisher or multiple sets to get a full chest workout.
Total Length: 5 Minutes
Intensity: High
Equipment: Resistance Band
Experience Level
Beginner
Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.
Intermediate
Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.
Advanced
Perform this workout four times. After each workout, take a minute to rest and then return to the routine.
Each of the following exercises should be performed for 60 seconds. Then, transition to the next resistance chest exercise without taking a break. Take a break if you feel the need.
Try to increase the number of reps or take fewer breaks each time you complete this circuit.
#1 Inverse Grip Push-Up
Setup
- Wrap the resistance bands around your back and into the space between your thumbs and index fingers.
- Push-up position, your hands under your shoulders, core engaged.
- Point your fingers toward your toes.
Instruction
- Lower your body so that your chest touches the ground.
- Push your upper chest upwards by pressing down on it.
- Repeat!
#2 Standing Upward Fly
Setup
- Stand on the resistance band with your feet shoulder-width apart.
- Hold the band’s handle in your palms and hold your hands at your sides.
Instruction
- Bring the handles together to your chest.
- Slowly return back to the starting position, and then repeat!
#3 Chest Press
Setup
- Wrap the resistance band around a stable pole or similar object at chest level.
- Hold the handles in your palms and raise them towards your shoulders.
- To create tension in the band, step outwards with one leg.
Instruction
- Press the handles together and contract your chest.
- Now squeeze your chest and return to the original position.
- Repeat!
#4 Chest Fly
Setup
- Wrap the resistance band around the pole or similar object at chest level.
- Move outwards to increase tension in the resistance band.
- Spread your hands to the sides, keeping your arms straight. Your palms face forward.
Instruction
- Keep your arms straight and contract your chest to bring your handles together.
- Now squeeze your chest and return to the original position.
- Repeat!
#5 Valley Press
Setup
- Stand on the resistance band with your feet shoulder-width apart.
- Bend your elbows so that the handles are at chest height. Keep your palms facing upward.
Instruction
- Keep your hands together and extend your arms straight out from your chest.
- Now squeeze your chest and return to the original position.
- Repeat!