Intense 5-Minute Resistance Band Chest Workout | Build a Bigger Chest!

By
Mike Kenler
October 12, 2020

Intense 5-Minute Chest Workout — Resistance Band Only!

Attention Aliens! Today, we are going to take on an intense chest workout using only resistance bands. This 5-minute workout is full of resistance band chest exercises that will build serious size and strength in your chest. 

This routine can be performed as an intense finisher or you can complete multiple sets for a full chest workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A resistance band

Skill Level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next resistance band chest exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app EXERPRISE to create custom workouts just like this one!

Once you are able to perform this resistance band chest workout without any extra needed rests for the desired amount of sets, then you can step it up to the next experience level recommendation, up the total volume by increasing time per exercise or switch it up completely with different chest exercises following the same type of progressional methods!

1. Reverse Grip Pushup

Wrap the resistance band around your mid-back and through the gap between your index finger and thumbs. Set up in a push-up position with your hands underneath your shoulders and your core engaged. Point your fingers towards your toes.

Next, lower your body until your chest nearly touches the floor and squeeze your upper chest to push upwards. Repeat!


2. Standing Upward Fly 

Assume a standing position on the resistance band with your feet roughly shoulder width apart. Grab the handles of the band with your palms facing forward and keep your hands by your sides.

Squeeze your upper chest to bring the handles up and together until they reach chest height. Slowly return to the starting position and repeat!

3. Chest Press

Wrap the resistance band around a stable pole (or similar object) at chest level. Grab the handles with your palms facing down and bring the handles towards your shoulders with your elbows bent. Step outwards with one foot to create tension in the band.

Next, contract your chest to press the handles out and together. Squeeze your chest hard in this position and slowly return to the starting position. Repeat!


4. Chest Fly 

Keep the resistance band in the same position wrapped around the pole or similar object at chest height. Walk outwards to add tension to the resistance band. Extend your hands out to the sides with your arms relatively straight and your palms facing forwards. 

Keeping your arms straight, contract your chest to bring the handles together. Squeeze your chest hard in this position and slowly return to the starting position. Repeat!

5. Valley Press

Assume a standing position on the resistance band with your feet roughly shoulder width apart. With your elbows bent, bring the handles together to chest height with your palms facing up. 

Keeping the handles together, contract your chest to extend your arms out straight. Squeeze your chest hard in this position and slowly return to the starting position. Repeat!


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Thank you for being a part of the Anabolic Aliens Invasion. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com.

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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