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

By
Mike Kenler
July 21, 2021

Intense 5-Minute Chest Workout — Resistance Band Only!

Attention Aliens! Today, we are going to take on an intense resistance band only chest workout. 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. 

1. Reverse Grip Pushup

Setup:

a) Wrap the resistance band around your mid-back and through the gap between your index finger and thumbs.

b) Set up in a push-up position with your hands underneath your shoulders and your core engaged.

c) Point your fingers towards your toes.

Action:

a) Lower your body until your chest nearly touches the floor.

b) Squeeze your upper chest to push upwards.

c) Repeat!


2. Standing Upward Fly 

Setup:

a) Assume a standing position on the resistance band with your feet roughly shoulder width apart.

b) Grab the handles of the band with your palms facing forward and keep your hands by your sides.

Action:

a) Contract your upper chest to bring the handles up and together until they reach chest height.

b) Slowly return to the starting position and repeat!

3. Chest Press

Setup:

a) Wrap the resistance band around a stable pole (or similar object) at chest level.

b) Grab the handles with your palms facing down and bring the handles towards your shoulders with your elbows bent.

c) Step outwards with one foot to create tension in the band.

Action:

a) Contract your chest to press the handles out and together.

b) Squeeze your chest hard in this position and slowly return to the starting position.

c) Repeat!


4. Chest Fly 

Setup:

a) Keep the resistance band in the same position wrapped around the pole or similar object at chest height.

b) Walk outwards to add tension to the resistance band.

c) Extend your hands out to the sides with your arms relatively straight and your palms facing forwards. 

Action:

a) Keeping your arms straight, contract your chest to bring the handles together.

b) Squeeze your chest hard in this position and slowly return to the starting position.

c) Repeat!

5. Valley Press

Setup:

a) Assume a standing position on the resistance band with your feet roughly shoulder width apart.

b) With your elbows bent, bring the handles together to chest height with your palms facing up. 

Action:

a) Keeping the handles together, contract your chest to extend your arms out straight.

b) Squeeze your chest hard in this position and slowly return to the starting position.

c) Repeat!


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