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Resistance Band Chest Exercises – Partner To A Perfect Fitness

by Anytimeeeee 10 months ago in fitness
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Lazy people have many endless excuses like feeling stressed, traveling too much, working late, and so on for not going to the gym.

Lazy people have many endless excuses like feeling stressed, traveling too much, working late, and so on for not going to the gym. However, the rise in demand for home workouts makes all the above excuses invalid. So, nowadays, no longer would you need to access the gym to get a full-body workout. All you need for being fit is a proper well-planned resistance band workout routine.

For this, all that you need is just a resistance band, and all your issues of not getting time for a proper workout will be easily solved in no time. Also, if you are looking to set a target for 1600 calories a day, this will be a lot of help.

A question might be running through your mind as to what is a resistance band? A resistance band is a rubber band that comes in different sizes, strengths, and colors. You can train with them at any place, be it home, garden, or office, to fire up all your muscles. these bands are designed for those who never like to go to the gym but also at the same time they want to be fit.

So, in this article, we are trying to help you with a full-body resistance workout along with a proper resistance band workout routine you can follow for training your muscles up to the core.

Full-body resistance band workout routine you can follow

There are many varieties of bands in the market. The thicker bands give higher resistance, while the thinner ones provide lower resistance. It would be best to choose the band, whichever you are comfortable with, before starting your warmup.


A warmup should be 3 minutes of jump rope or just stretching instead.


The workout should be performed for 8-15 reps for 2 to 3 sets.

1.Front squat

front band

For this, you need to stand on the resistance band with your feet being wider than shoulder-width apart. Bring the handles of the band up to rest in front of your shoulders.

Lower your position into a squat with the chest being up and knees over the toes. Pushup to start position and then repeat.



When you are in a standing position, your knees should be slightly bent, and your feet should be shoulder-width apart. Now, grip a shoulder-width section of the band with both your hands in front at shoulder height. Pull the band out and back till your shoulder blades contract while keeping your arms straight. Gradually return to the standing position.

3. Press-up

band exercise

Perform a plank position, hanging the resistance band across your upper back and hold the ends of the band under your hands. Take your chest down towards the floor and then contract your abs and glutes and get straight up till your arms are extended fully. This is also a classic resistance band chest exercise.

4.One arm biceps curl

one arm biceps curl band

Stand on the resistance band with feet being at a distance of shoulder-width apart. Hold the band with one hand, keeping the arm down at your side while the palm is facing forward. Now, bend at the elbow and raise your arm towards your shoulders till you get a nice biceps contraction. Now, lower slowly to the starting position. After finishing all the reps, on the one hand, switch to the other hand.

The above exercises are full-body resistance band workout routines you can follow to increase your core strength and add muscles. Resistance bands are pocket-friendly and effective for many workouts. They are the most convenient for a fitness apparatus. You can also carry them almost anywhere, and they are also quite simple to use.

Benefits of full-body resistance band workout

No matter your physical health or your goal, or even your meal plan, the full-body resistance band workout has advantages for all, even for those with high blood pressure. A study stated that a full-body resistance band workout routine could improve mobility, balance, and fall efficacy. It also has a positive impact on people of old age.

Now, let’s take a further dip into the benefits of a resistance band workout routine.

● Tone and strengthen – As we know that performing a resistance band workout stretches our muscles, it creates increased tension in your muscles, causing them to contract. The more the stretching, the more intense the resistance is, making the workout harder. Thus making your muscles toned and muscular.

● Light in weight and portable – These resistance bands make a perfect partner for those who want to work out when they travel. They are very light in weight and also can be easily fitted in your suitcase or your handbag.

● Great for recovering from injury – Resistance bands have been playing a critical role for those who are in rehabilitation from any muscle-related injury. It is just because these bands never apply pressure like the weights in the gym, keeping your muscles, joints, and everything else safe.

● Affordable – Resistance bands are very pocket-friendly and can cost anywhere from $5 to $10. You should keep in mind that the thicker the band, the more resistance it will provide, and the exercise will be more difficult. You have a variety of resistances in the market to choose from.

● Variety & combination –You can combine your daily exercise with some resistance bands to provide your muscles some variety, making them grow bigger and stronger as fast as possible. You can replace resistance bands with other gym equipment or workout forms to make the most out of your workout routine.


Frequently asked questions

Which are the best resistance band chest exercises?

Resistance band chest exercises are a very effective way to boost your muscle endurance, and they also help strengthen your entire upper body. With resistance band chest exercises, one can develop lean muscles with explosive power. The best resistance band chest exercises are resisted pushups, flies, presses. You need to perform them all with linear progressive resistance. Once you complete them in the correct form, you will be shocked by the result you will be getting with the above exercise.

How many calories is burned in a full-body resistance band workout routine?

The total number of calories burned with full-body resistance bands differs depending on the weight and the workout of a person. For example, if a 135-pound man would burn 155 calories in a 30 to 40-minute workout, then the resistance band workout would increase the number of calories burned.

Does resistance bands’ workout routine work for strength training?

The answer to this is yes, resistance bands workout routine surely does wonders to your body when you do strength training. Doing a workout with resistance bands for strength training helps ton your body and give them proper definition. The intensity of your workout increases your joints’ and muscles’ strength and helps burn calories faster.


Resistance bands are the greatest workout tool. Who would have thought that a simple rubber band could have such strength and excellent bodybuilding properties? Using a resistance band for your workout routine is the most effective way to train your body, and also, you have to spend just a few dollars on starting with. If you have never used a resistance band for your workout routine and also at the same time you don’t want to go to the gym, then this is just the right time for you to start with the resistance band. Be it home, office, garden, or your backyard. You can use resistance bands almost anywhere and everywhere as you please. Include them in your workout as soon as you can, and you can feel the difference in your body from day one. Feel the massive power and pump in your muscles as you fight to increase tension to the end of the exercise, helping you gain more strength and power. I hope you enjoy working with the new equipment you’ll be getting for yourself.


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