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

1. Lower your body so that your chest touches the ground.
2. Push your upper chest upwards by pressing down on it.
3. 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

1. Bring the handles together to your chest.
2. 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

1. Press the handles together and contract your chest.
2. Now squeeze your chest and return to the original position.
3. 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

1. Keep your arms straight and contract your chest to bring your handles together.
2. Now squeeze your chest and return to the original position.
3. 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

1. Keep your hands together and extend your arms straight out from your chest.
2. Now squeeze your chest and return to the original position.
3. Repeat!