Pectoralis Major Exercises With Resistance Bands

Pectoralis Major exercise with resistance bands are a great way to get an effective workout anywhere. They’re compact, lightweight, easy to pack and also a cost-effective alternative to weights and machines that require very little maintenance and space.

As we know, chest muscles are also known as pectoral muscles. The pectoralis major and pectoralis minor are located under the breast area in men and women. These muscles contribute to the effort exerted when we use our arms and shoulders. Strengthening pectoral muscles is important for several reasons. Building muscle improves metabolism, reduces the risk of diabetes, and helps you look your best.

Pectoralis Exercise with Resistance Bands

Resistance bands bench press

Lie on your back with the band under your shoulder blades, below the bench.Grasp the ends of the bands and start with the elbows bent and to the sides of your shoulders, with your hands pointing up toward the ceiling. Press your arms over your chest. Hold for 1 second and then return with control.Repeat 8–10 repetitions for 1 set.

Resistance band Push-ups

Start with the plank position. You can either keep your knees off of the ground and support yourself at the toes for increased difficulty, or you can put your knees down for less difficulty.Bend your elbows to lower your chest toward the floor, maintaining a straight line through the body and let not lower back sag. Then press up, extending the elbows. Hold for 1-2 seconds.Repeat for 8–10 repetitions for 1 set.

Resistance bands chest fly

Anchor the band behind you at the chest height when standing and face away from the anchor point and grasp the ends of the band.Step away from the anchor point until you feel a slight stretch in the band. You can keep one foot in front of the other for better stability.

Bring your arms up to shoulder level. Keep your elbows slightly bent and bring the band forward and across the body to meet in front of the chest.Hold for 1-2 seconds and then return to the starting position. Complete 8–10 repetitions for 1 set.

Resistance bands Pull over

Lie on your back with the knees bent and feet flat on the ground. Anchor the band away from you, overhead.Grasp the ends of the band with your arms straight overhead.Keep your elbows straight, pull the band forward toward the hips.Hold for 1-2 seconds and return. Complete 8–10 repetitions for 1 set.


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