Did you know that exercises for pecs with rubber bands are just as effective as movements with weights and machines?
You don't necessarily need elaborate weight machines or dumbbells for a successful chest workout. There are many movements to perform with resistance bands that strengthen your pectoral muscles in the same way, perfectly mimicking exercises known as the bench press or the chest press.
In addition, strength training sessions with elastic have many advantages. Discover without delay the benefits of this accessory and the 4 best exercises for pecs to perform with a elastic!
Benefits of rubber band for chest exercises
According to many bodybuilding experts, resistance bands are an extremely effective tool for progressing in bodybuilding and performing exercises for the pecs. Here are the benefits:
- Mechanical Tension: As with dumbbells or any other weight, the key to muscle growth is resistance to tension. And precisely, the elastics create a resistance in a given movement. Therefore, they trigger muscle hypertrophy, just like conventional weights and machines do.
- Superior Time Under Tension: With Elastics you can maximize your results. You may think that the heavier the load, the higher the mechanical tension. This is true, but only to a certain extent.
To trigger muscle hypertrophy, we need to consider our time under tension factor, which is how long you hold the resistance. With a rubber band you have more control over the quality and speed of movement. So you can increase the tension time of your pecs by slowing down your eccentric, isometric, and concentric movements.
- Linear variable resistor: this gives more control. The rubber bands have linear variable resistance, which means you can increase the weight used in a pecs exercise by simply minimizing your movement. Unlike weights, there is no fixed level of resistance with bands. This makes it easier to make small adjustments to control your movement and ultimately maximize the efficiency of each set.
- Convenient: You can train anytime and anywhere. The resistance bands are very convenient. They are light, discreet and can be carried easily in a backpack or suitcase. Then you have no excuse to skip a workout! Since you have the opportunity to train every day, your progress will be even more spectacular!
Also read: 6 best chest exercises with rubber bands
The 4 best pecs exercises with rubber band
The bench press
This exercise only requires a resistance band and space to practice. Although for added comfort you may want to use a gym mat as this is a pecs exercise on the floor.
To get into the starting position, lie on your back with your elastic passing under your chest just below your armpits. Your feet should be planted flat, knees bent.Hook each end of the band around your hands, between your thumb and index finger
To perform the exercise, you must:
- Place your arms in line with your back, elbows resting on the floor and forearms vertical.
- Next, gently extend your arms upwards and inwards, without locking your elbows and until your hands meet in the middle, above your sternum.
To add difficulty to this bench press with elastic, you can change your grip style. Instead of hooking the band between your thumb and fingers, grab the ends in your fist, like you would a barbell or dumbbell.
You will find this more challenging, but it has the added benefit of working your forearm muscles and increasing grip strength.
Drawe like a pulley
To fly with resistance bands, you will need two equal resistance bands, and a stable, fixed surface to anchor each of them. Attach them at about chest height and 1 to 2 meters apart. Once you have everything set up, take the free ends of the rubber bands, one in each hand.
To perform the movement, you need:
- Step forward until the bandages are taut, with your elbows slightly behind you so your arms are at about a 20 or 30 degree angle from the horizontal.
- Place your non-dominant foot behind you, with the sole of the foot on the floor. Your front foot should be stable, with the knee slightly bent.
- Bring your arms forward, maintaining the same position in the horizontal plane, to bring them together in front of your chest.
- Consciously contract the chest, then return to the starting position.
Start with 5 sets of 20 reps. But as you grow, try reducing the total number of sets you need to hit those 100 reps, until you can do 100 without stopping.
This pecs exercise with rubber band is a great way to improve the quality of your chest workout!
The chest press
The chest press is the essential exercise for the pecs. And you can also do it with a rubber band! All you need is yourelastic and some room to stand.
For the basic version of the move, wrap the band around each of your hands, then swing your hands above your head, so the band is taut behind you. The band should be in contact with your back, just below your shoulder blades, and wrap around your triceps. This is your starting position.
To perform the chest press exercise, you must:
- Press outward, grabbing the band in your fists at each end and extending your arms as you exhale until your fists meet at your sternum.
- Relax, inhale, and return to starting position.
For a more intense version of this exercise, you can try the crossover press: follow the same steps as for the basic version, but this time, rather than fully extending your arms, extend them them on top of each other forming a cross on your wrists
This increases the range of motion and works the chest muscles and triceps more intensely than the basic exercise!
The incline press
The incline chest press always requires a elastic and an anchor point. Anchor one end of your band about 6 centimeters above the ground. Position yourself inside the loop facing the anchor point, arms about shoulder width apart. Grasp the band with both hands, palms away from you.
Here is the sequence of the exercise:
- Lift your arms away from your body, with your elbow at a right angle, so that your upper and lower arms are horizontal and parallel to the floor. Advance if necessary so that the elastic is taut, but not stretched. This is your starting position.
- Next, push both arms together forward and up at an angle of approximately 30 degrees to the floor until your arms are fully extended, but not locked. You should place your non-dominant foot behind you to ensure a stable stance and have your front leg slightly bent at the knee.
- Gently relax back to starting position, without breaking your arms backwards.
This exercise for pecs with rubber band allows you to work the muscles in depth and to vary with the classic bench press.
To find out more: Which elastic should you choose for bodybuilding?
Which elastic for your pecs exercises?
To perform these exercises, you only need one piece of equipment: rubber bands. Opt for resistance bands that are solid, but also comfortable, so that you are as comfortable as possible in your movements.
Because we have been working with athletes and bodybuilders for many years, we have designed our own model of resistance bands for bodybuilding.
Our Fit-Superhuman bandages, particularly strong, are guaranteed for one year. Stretchable at will, they are perfect for athletes who are constantly looking to improve their physical performance.
Delivered with a carrying bag, a door anchor and ankle straps, they will be your best ally for your pecs exercises with rubber bands. The load is adjustable up to 75 kg of resistance to suit beginners and more experienced.
For more information: Pectorals: what exercises to strengthen your pectorals?
In summary: exercises for pecs with rubber band
The exercises for pecs with rubber band are numerous and easily accessible for everyone thanks to this compact and transportable accessory.
You won't have any more excuses if you can't go to the gym, because all the chest exercises performed on a machine can be performed at home with strips elastic resistance.
From the well-known bench press to the chest press, all of your pecswill be exercised through weight training exercises with rubber bands.So don't hesitate any longer and get started!
