Keep your feet close together. The bench press does a great job at targeting both the pectoralis major and minor by activating their main functions. Drop sets are ideal for mass building exercises where you can go heavy and as a result you sacrifice volume for intensity. The bench press does a great job at targeting both the pectoralis major and minor by activating their main functions. Drop sets are ideal for mass building exercises where you can go heavy and as a result you sacrifice volume for intensity. If you have a door anchor this will be a much easier process for you.And if you don’t I would recommend looking up some. With the width of your stance you are also shortening the band, which increases the resistance. For example, if your first exercise is band push-ups, it’s not a good idea for your second one to be a banded chest press. You don’t want to dogpile your training with exercises that target the chest the same way. This is your starting position.Exhale and push straight down with your working arm. By doing a push-up, for example as a warm-up set, you are lifting 70% of the 175, which is 122lbs. You should avoid performing multiple exercises that follow the same movement pattern, even when they might appear as different exercises. Keep your elbows slightly bent and do not fully extend them. I am a big advocate of chest dips and believe that it should be apart of every chest workout. If your door handle is lower than your chest level, try kneeling down and see whether it is at an appropriate height.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_0',126,'0','0']));You can also attach the band something like a wall bracket or a sturdy fence post. Mass building exercises, such as the banded push-up, is perfect for you to go heavier and really overload your muscles.Make sure that you maintain proper form throughout the entire movement to avoid injury and to properly target the chest.For the same reason, you would want this resistance band chest exercise to be at the start of your workout. Get in a push-up position with your feet rested on the elevated surface. Decline Resistance Band Push-UpsThe decline angle, i.e. Stop to the point where the band reaches head level.Inhale and slowly return the band to your starting position.8. They are a bit more expensive than the looped ones, but they are more comfortable to use for specific exercises. Descend to the point where your chest is almost touching the floor.Exhale and push yourself back to your starting position. Raise the band to your chest level and bring your arms together. Especially for those trying to get bigger pecs.It is one of the most effective exercises that targets the functionality of the chest, helps build overall upper-body strength, and promotes shoulder strength and flexibility.In other words, the benefits from chest dips do not stop at building muscle mass, but they transcend into improving your overall fitness. Single Arm Kneeling Resistance Band Low CrossoverThis resistance band chest exercise is sort of a double whammy. Keep your knees slightly bent, back straight with a slight arch in your lower back.Exhale and push forward until your arms is almost fully extended. Or, even include them to your free weights routine to add more diversity to your workouts.To summarize, yes you can build a bigger a bigger chest at home with resistance bands.Best Resistance Bands To UseResistance bands come in a range of options to choose from. So, remember to flex (squeeze) your pecs once the band reaches chest level.eval(ez_write_tag([[250,250],'the_bodybuilding_blog_com-large-leaderboard-2','ezslot_1',131,'0','0']));Remember to bring your hands together to activate the chest.With the width of your stance you are also shortening the band, which increases the resistance.Do 8-12 repetitions for 3-4 sets. Stop to the point where the band reaches head level.Inhale and slowly return the band to your starting position.8. But it does an even better job at activating the chest’s main function – arm adduction. The upper chest is notorious for being smaller for everyone when compared to other parts of the muscle.This will promote a fuller and bigger chest development.Before I get into the “how to” I wanted to mention something that is important for this exercise.Most people tend to drive their incline too high. Training your chest once a week will only limit muscle protein synthesis and as such, you should train your chest twice a week.Combining your chest with other muscle groups, such as your triceps and shoulders, will be ideal for that. 3. You want to avoid that. I’ve placed negative sets for exercises where you can use your opposing arm to help the working one. That shortening action will help improve your development.And the reason why you are using a single arm is so that you can apply enough weighted resistance on your chest.How to set up:You will want to anchor the band at about hip height.Again, this would be much easier if you have a door anchor.How to do:Grab the end of the loop so that it goes across your palm.Look away from the door and raise your hand holding the loop at chest level with your elbow fully bent. You will notice that there are other resistance band chest exercises on this list that are similar as the traditional one, but have a variation added to them that activate the chest in a completely different way.So what’s the difference between the single arm band chest fly and the banded reverse grip chest fly?The banded chest fly maximizes the stretch of the pecs, while the reverse grip fly focuses on contraction or flex of the chest.How to do:Step on one end of a looped resistance band with your feet at shoulder width apart. Squeeze your chest at the top of the movement and hold that position for a second.Inhale and lower the band to the starting position.The focus of this band exercise is chest contraction (flex). 3. Do not fully extend your arms and lock your elbows to avoid undesirable strain to the joint.Do 8-10 repetitions for 3-4 sets. This is your starting position.Exhale and push straight down with your working arm. This is usually follows when people try to add too much weight when doing this exercise and if you find yourself doing it, lower the weight. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. Which is why, when doing this exercise you want to focus on using your chest to move the band.And I quite literally mean visualize using your pecs to move the weight. Once your arm is extended, move your hand further than the center of your chest in the opposite direction of your working arm. Get in a half-kneeling position. Do not lock your elbow! They’re quite handy for resistance band exercises.How to:Loop your hand through the band and grab its end.Step away from the anchor point of the resistance band, whilst holding the resistance band. This allows you to target the chest from different angles for better growth. Have your arms extended above your head. This is because this exercise focuses the tension on the lower portion of your chest. Bring your hands below your chest. where your upper body is lower than your lower body, is a great addition to an already great exercise that will help you build a bigger, fuller and wider chest. You can be as creative as you wish, just make sure you maintain diversity.Now that I have that out of the way here is the 4 week resistance band chest workout:Week 1:ExercisesSetsRepsExercise 1: Resistance band push-ups (Drop set)48-10Exercise 2: Resistance band single arm chest fly48-12Exercise 3: Resistance band pullover38-12Exercise 4: Incline resistance band chest press (Drop set)310-12Week 2:ExercisesSetsRepsExercise 1: Incline resistance band chest press (Drop set)48-10Exercise 2: Resistance band single arm chest fly (Drop set)48-12Exercise 3: Kneeling resistance band low crossover48-12Exercise 4: Resistance band svend press310-12Week 3:ExercisesSetsRepsExercise 1: Resistance band chest push down (Negative set)48-10Exercise 2: Resistance band svend press48-12Exercise 3: Resistance band push-ups 48-12Exercise 4: Resistance band reverse grip fly (Drop set)310-12Week 4:ExercisesSetsRepsExercise 1: Resistance band push-ups (Negative set)48-10Exercise 2: Kneeling resistance band low crossover (Drop set)48-12Exercise 3: Decline resistance band push-ups48-12Exercise 4:Resistance band single arm chest fly310-12. Keep your elbows slightly bent and do not fully extend them. eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_2',124,'0','0']));People go as far as saying that if you could only do one exercise, for chest or in general, then that should be the bench press. Stop once your chest is about to touch the floor.Exhale and push yourself back to your starting position.