This will allow you to go heavier, overload the chest for more growth. Now press the band upward towards the sky and feel the burn in your chest muscles. The more divers the better.Watch out for the specific movement that you’re doing with your arms, the angles, and the rotation of your grip (underhand, overhand and neutral).Also, if you want to maximize muscle growth and ensure a bigger chest, make sure that you are benefiting from protein synthesis.Protein synthesis occurs every 36 to 48 hours and is a result of weight training. Inhale and lower your hand back to your starting position. If you introduce other groups, and double the workouts per week, you can do 2-3 exercises for the chest per session. 5. It also targets your middle and upper chest muscles. As you can notice, there are currently 4 exercises per session. Keep your elbows slightly flared out, away from your body, but not too much. Stand straight and step forward your right leg. Decline chest press with resistance band targets your lower chest muscles. That should tell you something.Arnold states “…it is a great movement for hitting the pecs with maximum intensity to achieve maximum growth”. There is a large correlation between the amount of weight someone can bench and the size of their chest (study). This way, you are doing perfect progressive overload and are on the right track to a bigger chest.Lastly, push-ups naturally allow for a vast diversity training for the chest. Negative sets are quite demanding, which is why you should give yourself at least 2-3 minutes of rest before starting it. Hang on the parallel bars in a dips position. This will add too much tension to your shoulder and is especially dangerous for people who already experience some shoulder pain.Do 8-12 repetitions for 3-4 sets. Keep your elbows slightly flared. It resembles a kneeling lunge, with the front leg forming a 90 degree angle and your back leg is the one you are kneeling on.Keep your core tight, back straight, chest out and shoulders pushed back.Run a looped band through your kneeling leg so that one end of the loop goes around your ankle.Grab the band with the hand that is on the same side as your kneeling leg. Keep your elbows slightly flared out, away from your body, but not too much. So, make sure that you don’t go too heavy. Single Arm Kneeling Resistance Band Low CrossoverThis resistance band chest exercise is sort of a double whammy. Make sure that the anchor is at your chest level. If you are standing up straight, you are putting more emphasis on your triceps and shoulder and less on your chest. Incline Resistance Band Chest PressNo chest workout would be complete without an incline exercise.The incline angle targets the upper chest. Negative sets are quite demanding, which is why you should give yourself at least 2-3 minutes of rest before starting it. Resistance Band Single Arm Chest FlyRemember the dumbbell and resistance band chest fly example I gave above?That’s what I call foreshadowing.Chest flys are great for building chest muscle mass. For reference, I have already written a 6 week muscle building workout plan that you can check out. The bench press is often categorized as the single best exercise for chest. You can alternate your palms different, you can bring your hands close together or further apart, you do negatives and drop sets easily. I’ve placed negative sets for exercises where you can use your opposing arm to help the working one. You can be as creative as you wish, just make sure you maintain diversity.Now that I have that out of the way here is the 4 week resistance band chest workout:Week 1:ExercisesSetsRepsExercise 1: Resistance band push-ups (Drop set)48-10Exercise 2: Resistance band single arm chest fly48-12Exercise 3: Resistance band pullover38-12Exercise 4: Incline resistance band chest press (Drop set)310-12Week 2:ExercisesSetsRepsExercise 1: Incline resistance band chest press (Drop set)48-10Exercise 2: Resistance band single arm chest fly (Drop set)48-12Exercise 3: Kneeling resistance band low crossover48-12Exercise 4: Resistance band svend press310-12Week 3:ExercisesSetsRepsExercise 1: Resistance band chest push down (Negative set)48-10Exercise 2: Resistance band svend press48-12Exercise 3: Resistance band push-ups 48-12Exercise 4: Resistance band reverse grip fly (Drop set)310-12Week 4:ExercisesSetsRepsExercise 1: Resistance band push-ups (Negative set)48-10Exercise 2: Kneeling resistance band low crossover (Drop set)48-12Exercise 3: Decline resistance band push-ups48-12Exercise 4:Resistance band single arm chest fly310-12. Step away from the anchor point of the resistance band, whilst holding the resistance band. Especially for those trying to get bigger pecs.It is one of the most effective exercises that targets the functionality of the chest, helps build overall upper-body strength, and promotes shoulder strength and flexibility.In other words, the benefits from chest dips do not stop at building muscle mass, but they transcend into improving your overall fitness. As you can notice, there are currently 4 exercises per session. Because your elbow is slightly bent and you are using an underhand grip, it can be easy to fall victim to using your biceps to help.So, make sure that you don’t go too heavy. You will notice that there are other resistance band chest exercises on this list that are similar as the traditional one, but have a variation added to them that activate the chest in a completely different way.So what’s the difference between the single arm band chest fly and the banded reverse grip chest fly?The banded chest fly maximizes the stretch of the pecs, while the reverse grip fly focuses on contraction or flex of the chest.How to do:Step on one end of a looped resistance band with your feet at shoulder width apart. This will allow for an even greater range of motion as your elbows are going to go further behind your body and provide a better stretch for your chest. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. I personally believe that they are enough to add variability to your program, but you can always introduce other exercises to the mix. So if you’re kneeling on your right leg use your right hand, and if you’re kneeling on your left leg, use your left hand.Exhale and pull the band to slightly past your centerline on the opposite side of your working arm and kneeling leg. Because your elbow is slightly bent and you are using an underhand grip, it can be easy to fall victim to using your biceps to help.So, make sure that you don’t go too heavy. Training one by one is an effective way to train your chest. There should be extra resistance band hanging at the tip of your hands.Exhale and by flexing your chest extend your arms. Boxes or chairs for example.This will allow for an even greater range of motion as your elbows are going to go further behind your body and provide a better stretch for your chest. Let’s have a look at its tutorial. In that article I also elaborate more on the push/pull/legs split and protein synthesis if you are interested in learning more about them.Of course, if you do combine other muscle groups, you will need to lower the amount of chest exercises you do per workout. 5. This will allow you to go heavier, overload the chest for more growth. Keep your hands on the side of your chest. 9. Mass building exercises, such as the banded push-up, is perfect for you to go heavier and really overload your muscles.Make sure that you maintain proper form throughout the entire movement to avoid injury and to properly target the chest.For the same reason, you would want this resistance band chest exercise to be at the start of your workout. These indicate that the last set of that exercise is a negative or drop set.Negative sets: Involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. Descend to the point where your chest is almost touching the floor.Exhale and push yourself back to your starting position.