The Best Resistance Band Chest Workout Ever (Sets and Reps Included)

The Best Resistance Band Chest Workout (Sets and Reps Included)

Today we’re going to do the best resistance band chest workout ever. It’s not just about the exercises but how we progress the program that gives you great results.

Before we get into the exercises. Some of you may be aware Torrobands temporarily ran out of stock. This was because of higher demand than expected.

They are now fully stocked and ready for the 2022 season.

For the first exercise, we’re doing a high to low chest press. This movement works more than just the lower chest, and of all the resistance band chest exercises I’ve tried, this is the best mass builder.

I’m doing the exercise from my knees as a progression from the standing position.

If you are interested in losing body fat and adding muscle, please email me at 1shark1bite@gmail.com for information on my personal training services.

If you would like a set of Torrobands for yourself, here is my affiliate link so you can receive 50% off on your purchase https://sale.torroband.com/?affId=555B3E5D

Check your testosterone levels from home. Just click this link http://trylgc.com/laurence and receive 20% off with code: LAURENCE20 I receive commissions on referrals to LetsGetChecked. I only recommend services I know and trust.

Here is the link to FortisFight https://www.fortisfight.com/product-category/men/ and use my affiliate discount code FITAND50 at checkout for 15% off you next purchase on all of their apparel.

My Affiliate link to Lebert for their Equalizer bars and more; https://lebertfitness.com/?ref=FitAnd50 and use the discount code FITAND50 you will receive 20% off your purchase

Facebook; https://www.facebook.com/Fit-and-50-5...

My Amazon page link; https://www.amazon.com/shop/fitand50

We’ll be doing 4 to 5 sets of this exercise, and you’ll know it’s time to increase the resistance once you can do a total of 60 reps in the first 3 sets. The reason there are 5 sets is you have to do a minimum of 60 repetitions for this exercise, no matter how many sets it takes.

So, for example, you might do 20 reps on the first set. Rest for one minute, then on the second set, you're only able to do 18, and for the third 16, totalling 54 repetitions. So to get over 60, you have to do one more set. Do this set to failure even though you’re sure to do more than the 6 repetitions your short.

Now, if, you don’t reach 60 in the 4 sets, you’ld add in a 5th set. If it takes more than 5 sets, you’re using too high of resistance.

I’ll come back to why this system is so effective. But first, let’s go over the next exercise.

The reverse grip chest press is done for 4 sets of 10 to 15 reps. Once you can do 15 on all 4 sets, it’s time to increase the resistance. You can do this by adding another band or moving farther away from the anchor.

This move focuses more on the upper chest and the anterior delts.

Knowing when you’ve hit failure on this exercise can be a bit tricky. As you get tired, you’ll tend not to press your hands up as high. I imagine a spot on the wall and aim for it.

You’ll be surprised how many more reps you can do if you dig deep and push as hard as you can, even if the band is moving super slow.

This workout has at least 16 total sets. You could break it up into 2 workouts and combine it with another body part or make it part of your upper body program.

I’d put the high to low chest press in one workout with an accessory move and the reverse grip chest press with a different accessory in the next one, setting them up as A and B workouts.

Next is chest flyes. To target the mid-chest, you have to set the anchor to match the height of your chest when you’re in a split stance.

Do this exercise for 4 sets of 10 to 15 repetitions.

I’ll post the entire workout at the end of this video so you can screenshot it.

I’ve programmed the first exercise in this workout, similar to the rep method where you target a certain number of repetitions instead of sets.

20 is high, but I’ve always found higher reps work well with bands. If you use to heavy a resistance on the decline press, You’ll start to push yourself up off the floor instead of pushing the bands down.

Capping the number of sets ensures that the workout doesn’t get too long. And doing the extra set gives you another opportunity to go to failure encouraging new growth.

You drop this 5th set once you can do 60 repetitions in 4 sets. This saves some energy you can use to improve your performance on the following exercises.

The crossbody chest press provides the best contraction of any chest movement. I like to set the anchor just below the doorknob and press across the body at a slightly upward angle. But you could set the band higher or lower depending on what chest fibres you want to target.

Alternate from one side to the other without rest to completely exhaust the chest. Then enjoy the pump you get from this intense workout.

Видео The Best Resistance Band Chest Workout Ever (Sets and Reps Included) канала Fit and 50