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Band Exercises for the Chest

The band exercises featured below have one thing in common in that they all primarily target the muscles located in your chest.

Specifically, they target your upper, lower, outer and inner pectoral muscles.

Band Chest Press

Band Chest Press
  • Secure the band at medium height behind you and grab one handle with your hand near your shoulder, palm facing down.

  • Push the handle straight forward until your arm is extended and parallel to the floor and allow it to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

bbin体育Band Chest Press - Incline

Band Chest Press - Incline
  • Secure the band at medium height behind you and grab one handle with your hand near your shoulder, palm facing down.

  • Push the handle forward and up until your arm is extended and the handle at the same height as your head and allow it to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

Band Chest Press - Decline

Band Chest Press - Decline
  • Secure the band at medium height behind you and grab one handle with your hand near your shoulder, palm facing down.

  • Push the handle forward and down until your arm is extended and the handle at the same height as your navel and allow it to slowly return after a short pause.

  • Keep your feet solidly in place throughout.

Band Chest Fly

Band Chest Fly
  • Secure the band at medium height on your side and grab one handle with your hand, arm extended out at shoulder height, palm facing forward.

  • Pull the handle in until it is in front of your chest and allow it to slowly return after a short pause.

  • Keep your arm extended (or close to it) throughout.

Band Chest Fly - Incline

Band Chest Fly - Incline
  • Secure the band low on your side and grab one handle with your hand, arm extended out at thigh height, palm facing forward.

  • Pull the handle in until it is in front of your chest and allow it to slowly return after a short pause.

  • Keep your arm extended (or close to it) throughout.

Band Chest Fly - Decline

Band Chest Fly - Decline
  • Secure the band high on your side and grab one handle with your hand, arm extended out at shoulder height, palm facing forward.

  • Pull the handle in until it is in front of your navel and allow it to slowly return after a short pause.

  • Keep your arm extended (or close to it) throughout.


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