pec exercises with rubber band are just as effective as those performed with heavy machines. Indeed, to develop your pecs, these small resistance bands are perfect. They provide progressive tension, while protecting your joints.
With them, you can build a complete workout to create your dream figure. The movements to be performed with these resistance bands are numerous and offer you the possibility of ideally increasing the muscle mass of your chest. As you will have understood, rubber bands have multiple benefits for your training. Discover now the five best pec exercises with rubber bands.
The benefits of working your pecs with a rubber band
It's no coincidence that physiotherapists have been using rubber bands with their patients since 1960. Indeed, these resistance bands can rehabilitate muscles by preserving the joints.
For athletes, training with rubber bands as equipment offers the advantage of working the muscles without injury. For polyarticular muscles, such as the pectorals, this is a safe bet.
In parallel, do not hesitate to read: Injuries in bodybuilding: how to avoid and prevent them?
A progressive resistance
The main advantage of training with rubber bands is that they offer progressive resistance. Conversely, when you work during your sessions with free loads (dumbbells and bars, for example), the resistance is constant. The stress on your joints is also permanent.
But rubber bands require strength as you stretch them. The more you pull on the band, the more it resists. This mechanical property makes it the equipment of choice for sports at home, especially if you plan to develop your pecs .
The more the tension increases, the more the muscles of your pectorals are solicited. This is perfect since your muscles are in the contraction phase right when the effort required is at its maximum. Since the resistance band pulls back to its initial position, you retain the right amount of resistance during the downswing.
Also read: How to use resistance bands in strength training?
Joints respected
Elastics considerably reduce the risk of injury to joints or muscles. With dumbbells, the muscles force as soon as you start the movement. This means that even when your arm is stretched, the muscle fibers are also supporting the load as the muscle is stretched. It also poses risks to your tendons.
With a resistance band, the work is different. Bands offer the advantage of preserving both muscles, tendons and joints throughout the effort. The tension of the elastic bands, in fact, naturally accompanies muscle contraction. The resistance will be stronger as the contraction of the muscles increases.
So you can increase resistance in muscles when they are strongest and tightest, without increasing tension and stress when they are weaker Inevitably, your sessions will be of better quality.
More information: How and why should Tiger Balm be used to treat tendonitis?
Practical equipment
Finally, the bodybuilding bands are very practical. Lightweight and portable, they offer you the possibility to train anywhere and anytime. They slip easily into a bag and simply store in any drawer.
In short, you can work out your pectorals or any other muscle group of your choice from home and without the cost of equipment bulkier bodybuilding.
Top 5 Pec Exercises with Rubber Band
If you're looking for elastic pec exercises to complete your workouts and build that muscle group, here are five of the most popular moves intense that will allow you to have the body you dream of.
Standing Ecarte
The standing fly is a movement that will allow you to ideally work the muscles of your chest. To start, it is essential to be near a bar or a pole so that you can install your elastic. Fix it around your pole, at the level of your chest in order to work correctly. Make sure that your pole is stable and that it is not likely to move during your repetitions.
The standing fly with elastic strengthens the pecs in two very simple movements. With your back to the pole, take one end of the rubber band in each of your hands. Move forward so that the elastic is stretched. Keep your arms straight, without having your elbows locked, and place them just below your shoulders, towards the back. Your body should stay sheathed and straight. To be better stabilized, you can shift your feet, one in front of the other.
Inhale and then bring both arms forward simultaneously so that your hands meet in front of your chest. Slightly bend your elbows during your movement. Keep your gaze on the horizon. Exhale to return to your original position.
To get the maximum results: Top 7 exercises with rubber bands for the arms
The bench presses
It is also possible to work bench presses with a resistance band. To be able to perform this exercise, however, you must have access to a weight bench. Without a weight bench, a regular bench can do the trick, if you can lift it and it's able to support your weight.
Wrap the resistance band around the legs of the bench. It should be installed at the level of your upper body. Then lie down on the bench and take one end of the rubber band in each hand. Your elbows should be bent and pointing outward. Your arm and forearm should form a right angle.
Then inhale to stretch the rubber band over your head. Exhale bringing your arms back to your chest until you return to your original position.
Remember to be well sheathed and take your time when performing the movement. Indeed, there is no point in going fast. The key is to execute your bench press with elastic properly, so that it is as effective as possible.
Standing bench presses
If you don't have a weight bench or a classic bench, you can opt for standing bench presses. This move is great if you don't have gym equipment at home, but want to strengthen your pecs. In this case, you will only need a pole or a solid bar to put your rubber band on.
Wrap the resistance band around your pole so that you create a 45 degree angle when you pull. To do this, the elastic must be installed slightly below the level of your chest.
Take both ends of your rubber band in each of your hands. The elbows should be positioned closest to your body. Take a step or two forward to stretch the rubber band. Be stable on your feet, and keep your body straight and well sheathed.
Then inhale, extending your arms in front of you, at chest level. Exhale as you return to the starting position, arms back. Your elbows should then be bent and stay close to your body.
For as much information as possible: Which exercises for your bodybuilding program with rubber bands?
Military pumps
Military push-ups, on the other hand, are more difficult exercises. Ideally, you should know how to do classic push-ups before moving on to military push-ups with elastic band to develop your pectorals.
Wrap the resistance band around your chest. It should be placed just below your shoulder blades. Firmly grasp the rubber band with your hands and bring them back to the ground. They should stay in line with your shoulders. Then get into position to do push-ups. Feet together, keep your legs straight at the back.
Then inhale as you press your hands against the floor, just before your rise. Exhale pushing yourself up on your arms, so that your body is lifted off the floor. Then return to the initial position before continuing with a second repetition.
In parallel, read also: Top 13 exercises with elastic band to train at home
The push-ups against a wall
You can vary the military push-up exercise by doing push-ups against a wall with a rubber band. This movement is easier to perform and remains accessible to beginners who wish to sculpt their pecs.
To do this, wrap the elastic around your body, against the middle part of your back and under your shoulder blades. Hold it just below your grips and place your hands against a wall. Stand upright with your body sheathed and straight. Your legs should be stretched and your feet should be spaced equal to the width of your pelvis. Position yourself so that you are angled away from the wall.
Then inhale and push against the wall with your hands. Exhale as you pull your body away from the wall with the simple force of your arms. Then return to the initial position and repeat the operation as many times as necessary.
To get the maximum results: Objective 100 push-ups: how to complete the challenge?
What equipment to perform your pectoral exercises with elastic?
To perform these exercises, you only need one piece of equipment: rubber bands Opt for resistance bands that are sturdy, but also comfortable, to that you are as comfortable as possible in your movements.
Because we have been working with athletes for many years, we have designed our own model of elastic resistance bands . Our particularly strong Fit-Superhuman bands 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 pec exercises with elastics. The load is adjustable up to 75 kg of resistance to suit beginners and more experienced.
In summary: pec exercises with rubber band
To develop your pecs while respecting your joints and avoiding any risk of injury, these five movements are perfect. They ideally strengthen the upper body and allow you to have a balanced musculature. At the same time, you work on your strength, but also your endurance for better sporting performances.
With our resistance resistance bands , your muscle gains will be the same as if you had a gym membership . For a lower cost, you will work the same way. All you have to do is test these pec exercises with rubber band and rate your progress yourself !
.
