Build a Big Chest with Bands (NO WEIGHTS!)

If you want to build a big chest with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build a bigger chest using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home chest workouts, having a resource for the best band exercises for chest is going to help you to meet your goals without having to compromise.

All of these chest exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.

The first one shown is called the banded saw. Here the focus of the chest exercise is to get adduction of the arm across midline. You want to be sure you lock your elbow in place at ninety degrees and drive your first across your body. The chest should reach full contraction as you get maximal adduction at the end of every rep. Be sure to work both sides and aim to complete your sets until failure to ensure overload.

The next chest exercise with bands is the crossover pushup. This takes a popular home chest exercise and makes it even better due to the inclusion of adduction resistance once again. Holding the resistance band in one hand you will go down into a pushup and then as you come up, reach it across your body stretching out the band and increasing the tension on the chest. Be sure to perform reps with each arm acting against the tension of the band.

No list of the best band exercises for chest could be complete without including the banded pushup. Here you simple wrap the band around your back and drive up off the floor against the resistance of it. The key here however is to make sure you’re doing your reps fast. Speed reps and training explosively with bands is one of the best ways to tap into the growth capable type 2 muscle fibers.

You can also do this using a standard bench press. Wrap the band underneath the band and press your hands up as if you were using dumbbells but make sure to do so with speed.

The standing band press is a great chest exercise using bands. The best way to do it however is to make sure you flare your elbows out so you can introduce resistance into adduction. If the elbows stay tucked to your sides you wind up just pressing the hands straight out with no complete chest contraction. By forcing the bands outward as they wrap around the upper arm, you now get resistance as you cross your hands in front of your chest increasing the effectiveness of the move.

The upper chest can also be worked great with bands. The upper chest pullover is a great banded chest exercise that will build the area of the pecs near the collar bone. Make sure to squeeze the backs of the hands together as you bring your arms from a position overhead toward your waistline.

The prone punch outs are another amazing way to simulate an incline bench press with bands without needing to have the equipment. You can build a bigger upper chest with bands by using heavy enough resistance bands to perform this amazing exercise.

Dips can be performed either assisted or resisted depending on your current strength levels and how you align the bands during the exercise.

Finally, the Cavaliere crossover is a great exercise that can help you to really feel that tight chest contraction by resisting the movement of the hands across midline once again.

If you are looking to get a bigger chest with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit athleanx.com and start seeing how much better you can look and feel in just weeks training like an athlete.

For more videos on a chest workout with bands and the best band exercises for building a big chest, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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68 thoughts on “Build a Big Chest with Bands (NO WEIGHTS!)

  1. ATHLEAN-X™ says:

    *NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/big-chest-with-bands

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Hermannus says:

      Jeff Cavaliere, nice that you give presents, but if you put a time-limit too it, people like me, who life in another part of the world, never make a change to it.

    • Mustafa Asim Widatalla says:

      A question to all the lucky winners: do you choose which workout you want or do you just get one???

    • CiriolaLP says:

      Please Jeff, I’ve been waiting a real program that uses bands in Athlean-X portal for years now! Use this quarantine period, carpe diem, make one, sell it, I’ll buy it RIGHT AWAY! 😉

    • pfriz says:

      Sometimes he has an exercise or workout variation, especially when you follow along with him, that tends to appeal to people at any level of fitness/training.

    • halofreak1990 says:

      @Kir Kanos Well, yeah, over time, things change, and it might make sense to revisit an older video and update it with newfound insights. If you compare his older videos with newer ones of the same subject, the new ones are almost universally better, and not just in editing quality.

    • Tanmay Pandey says:

      @The Shredder yeah sure lol. The guy who has a degree in physical fitness has to google it just because you claimed it

  2. M Nathan says:

    When Sly Stallone endorses just because he enjoys your workouts,it definitely means you have succeeded in your field❤

    • Amfonee Granilla says:

      Pullup bands get really big. I have a blue one that is 180 pounds of resistance, and they get bigger.
      When they first came out , everyone looked at them like unicorns with sprinkles…….until lol

    • Anton N. says:

      I think that you will need the bands anyway.
      There are muscles for pushing, ans there are muscles for pulling.
      Of course it is not absolute, but there are times when it is good to push the weights, and then there are times when itis better to pull the bands.

    • II ScorpsGamingProductions II says:

      @David Lloyd That is actually really cool and inspiring. I’m 18 and just started my fitness journey, I would love to become a trainer and sports therapist one day!

    • David Lloyd says:

      @Philipp Heinrich lol, sorry, I didn’t mean it to come off as intense.
      You have to understand that weight training and bodybuilding was a very minority and misunderstood thing for a lot of years. Sly, Arnie and to a lesser extent JCVD, really can be seen as the fathers of the flourishing modern strength and fitness world. They made it not only popular, but aspirational.
      Look at the Rocky training montages, and you see the foundation of what we 2 decades later decided to call CrossFit , or ‘functional training’ .
      Christopher Reeve was our idea of a superhero before Sly and Arnie defined muscularity for future cinematic generations, now our superheroes are built like Cavill Momoa and Hemsworth.

      Gyms in the 70’s and even the early 80’s weren’t friendly professional businesses – maybe in California, but across the world gyms were places with protective communities, where you had to earn your acceptance, having been brave enough to walk in.
      When Sly and Arnie made every guy on the planet want to get swoll, that changed, and the modern definition of fitness culture began.
      He’s really that important.

  3. Chaplain Les Paulson says:

    Having survived several heart attacks and open heart surgeries, I can do these band exercises at my own ability and frequency. Weights can be far more dangerous with a frail health like mine. The bands are far safer than traditional workout.

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