Chest Workout at Home (NO BENCH!) Resistance Bands Chest Exercises
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- čas přidán 29. 06. 2024
- TOPIC: At Home Chest Workout Using Resistance Bands.
When you say Chest Workout the bench press is the first chest exercise that most of us think about. Many call the bench press the king of all chest exercises.
So, how can you get those same muscle building benefits of this iconic chest exercise at home using only resistance bands? In this video I'm going to show you three different resistance bands chest exercises for your at home chest workouts.
Before we jump into this Resistance Bands Chest Exercises, if you need bands like the ones found in this video, you can explore options with the link at the bottom of the page.
We're going to start with the resistance bands chest exercise equivalent of an incline chest press. The first thing you're going to have to do is anchor your resistance band. Anchor your band nice and low because we're going to be pressing at an upward angle to mimic the incline chest press. Once your resistance band is anchored, I want you to step forward so you have enough tension in the band. We're going to stabilize our core and get a strong base. I want you to get your hand out wide and elbow out wide as opposed to close to your body. We want to get a good stretch in the chest. Adjust your body position, whether it's closer to the anchor point or further away to make sure that you get proper tension at the beginning of the range of motion. So starting off wide and then pressing across the midline of our body about eye height. Make sure you go all the way back to get a good stretch in the chest and press right toward the eyes. Don't go any higher than that. I see a lot of people in a traditional incline bench press putting the bench too steep. What you have a tendency to do is over engage the anterior deltoids. Remember, we're building a big chest, with this chest exercise, not trying to build big shoulders.
Next I'll show you how to do the resistance bands chest exercise equivalent of a flat bench press. Now we've got our resistance band anchored right at chest height. We're going to be doing the exact same thing, stabilize that core, stabilize the base, step far enough away from your anchor point to create tension at the beginning of the range of motion. I want you to feel that good stretch in your chest by starting wide. We're going to be doing the same thing as our incline chest press, but instead of pressing up high, we're going to be pressing out in front of us to chest height across our midline. So, that is the resistance bands equivalent of a flat bench press.
We're going to adjust our anchor point one more time to do the resistance bands chest exercise equivalent of a decline chest press. We have to anchor up high because in order to do a decline chest press we have to press downward. Now that we have our resistance band anchored nice and high. We're going to be doing the exact same thing. Hand out nice and wide to get that good stretch. But instead of pressing straight out in front of us, we're going to be pressing down just a little bit. Not too much, but right about here less than a 45 degree angle. So a nice stretch. Same thing. Press across your midline. Get a peak in traction there in the middle. Back out, nice and wide. Full range of motion. Stretch back and back to the middle.
So there you have it. There is your upper chest exercise with resistance bands to mimic an incline bench press. The resistance bands equivalent of a flat bench press and the resistance bands equivalent of a decline chest press.
Explore Resistance Bands and Band Muscle Building programs: bit.ly/3v1Nk1z
It's great to be back my friends! Thank you for all the support! Moving forward you can expect a lot of new and unique content coming each week. If there is anything you want to see in future content please drop it in the comments below. Thanks again for the warm welcome back. - JG
If you're looking for bands and band workout programs you can check them out here: bit.ly/3v1Nk1z
Great to have u back James :)
Yes finally back 💯
I bet people would be interested to know how you eat to stay lean and muscular at the same time.
A video on key principles and then maybe some meals and/or meal preps would fit nicely in, too.
Diet, diet, diet
Would love to see your diet 101 class
I'm curious to know more variations of focusing lat back workouts. Only knew lying lat pull down and attached to the door from one of your previous videos. It would be great combo together with triceps like Pull Workouts. I have been using bands for 3 months now. Thanks again from Brunei.
Was wondering what happened with the James Grage content - glad to see more coming in!
I know...I totally went ghost. LOL. One of these days I'll drop a piece of content sharing some of the events over the past 2 years
@@JamesGrage hopefully you and yours are safe and weathered the storm of the past two years well. Welcome back
Yeah me too
Same as me, wondered where he'd gone. Glad he's back in town..... LET'S GOOOOO
Good to see you back James I just got my Bands yesterday I worked out this morning with them I love them the pump feels great
Such a great demonstration of how to get the most out of your bands on Chest Day. This is the man who made me realize that bands can replace weights, safely and effectively.
Thanks David 👊
Welcome back, James. I thought that you had quit making new content. I'm glad that you're still making training videos.
Thanks David. I appreciate the warm welcome back. 👊
Finally more content from my biggest inspiration for training with bands. Hope to see more soon. Welcome back, James💪🏼
Thank you my friend! It was a necessary break but I'm really happy to finally be back.
Glad to see you back, James! You were the reason I started using resistance bands.
Good to see that you are back. Enjoying using the bands for last couple of years. Any new content is always great and appreciated. Stay safe and happy training. Best wishes from Scotland
Hey James, I finished the TA2 build program a month ago, and I’ve been going through your whole catalogue with your podcasts, ATT, G2G, etc. I’ve learned so much from you, thanks for everything
Welcome back James, I learned a lot from your videos on resistance bands. Thank you so much.
Been watching your old videos to help me get started. Glad to see you are back, looking forward to your new contents!
Great to see you back! These are the most useful workout videos on youtube.
Always a joy to see james grage videos thank u 🙏🙏
Good to see you back James, Undersun bands have really helped me enjoy working out again and your videos have been invaluable to me.
Glad to have you back. I learned more from your muscle skeleton videos than any gym bro. Really excited about your new content. I would love to see how games to gains played out.
Thanks James
Good to have you back! These videos were the main reason I bought resistance bands. Can't wait for additional content 💪💪🙏😃
Thanks my friend. Glad to be back. I'm working on all kinds of new content
Thanks for the new content JG. I love the split camera angles 👍. Keep those coming
Welcome back! Definitely will be following closely. Thank you for these videos.
Thank you Missy!
Good to have you back man 👍
You're back ! Awesome I love it😀😀
Wonderful Video as always! 💯👍🏾💪🏾
so glad youre back, bought my set a month ago and its the best fitness purchase ive ever made, easy. i would love to see more on-the-go stuff, as i work out on a bike path sometimes and would love to see more creative portable random use cases :)
The beast is back !
Great to have you back James!😃
Great that you’re back !!!!
Finally...Missed you James. Good to have you back! Keep em coming!!!
Thank you brother! I'm happy to be back....finally. LOL
Welcome bacc champ miss seeing you drop content
Thank you Tyric. I really appreciate it. Happy to be back
Great, precise demos! Thanks a lot for posting these inspirational videos.
Glad to see you back , James ✌
Brilliant video, keeping it simple and focused on form and variations.
Welcome back James ! Nice to see your content . Regards from Germany
Glad you are back! Love your content!
Thanks Cameron. I really appreciate it
Your bands saved me during COVID lock down. Thank you for coming back to youtube!
happy you're back! your band vids got me through covid lock downs and gave me a new look on home workouts!
Thank you for your support Scott!
James, good to see you back on the Tube
Great content as always. Perfect timing to do chest day today using bands. Welcome back James!! Glad to hear it from you.
Thank you my friend. I appreciate the warm welcome back
guess who is back! man i am so happy to see you again, bands workout without your guidance feels empty lol. welcome back james 👏👏 and please plan to make a video on workout routine i am really struggling with that, one week i do some exercise and other week something else that doesn't feel like proper workout.
The legend is back🙏
Happy to be back my friend. It's been too long
missed my trainer man... glad your back bud. 💪🏿💪🏿💪🏿
James keep the videos coming. Really love the work you put into what you teach. I thought you left us hanging out to dry, glad to see your back in action.
Hey Henry. Sorry about that. LOL. Been a crazy couple years for me, but the good news is I'm back!
Awesome video for chest day!
Great to have you back James
Thank you! Happy to be back
Nice and informative video. Thank you so much.
What i waiting for😎💪
keep on uploading please youre a good coach we count on you...
The best, very best instructional illustrations and dialogue video I've seen...im hooked keep up the good work
Enjoy your technique James and glad to see the new material.
I got a set of bands and gloves at the start of the pandemic. They are fantastic quality and nice to have when I don't feel like leaving my house.
Yeah I've been training at home, the park and at the beach for the past couple years and I never skipped a beat with my training or progress
Welcome back and waiting for more :)
Merry Christmas everyone! James is back! Let’s go!
Haha! Thanks for making me LOL. 👊
Welcome back after 2 years. We missed you bro. 🙂👍🏼
Wow. amazing!
Great to have you back
Thanks Joe!
El rey está de vuelta, larga vida al señor Grage, gracias por todos los videos llenos de buena información, saludos
Great to see a new tutorial. I hope all is well with you James. Your videos got me booked in bands a few years ago, I've used them every week since.
Thanks my friend. I appreciate it. Yeah, all is well. Been a lot of stuff going on over the past few years but I'm finally back at it
James , great split screen on demo of tech. Of movement. 💪💪👍 “ Band up “
it's a long time past...i ' m really happy to see a new interest video. Thanks !
Welcome back! Your content on bands changed my life. So much more free time not going to the gym and still making progress building muscle.
💪
Happy to see you uploading again James :)
Yeah it was a good feeling hitting that publish button for the first time after 2 years
Like most it seems, I'm a resistance bands newbie. And after more than 40 years of weight training I can't believe I never used them before. I think I've watched every one of your videos and been inspired by all of them.
Thanks 👍👍
your videos are amazing, they are missed, thank you for starting over
Hell yes! Welcome back and let the new gains begin!
💪
Awesome technique thank you for the tips
Phewww, finally aftr 2 yrs. Welcome back James, hope all well, looking fwd to more vdos...
Awesome to see you back, CAPTAIN :)
loved the content, started doing this exercizes today
greetings from Brazil
Thank you.
Great video basic to the point👍
Love how basic and informative your instructions were. Been having issues with my shoulder recently doing inclines, you just gave me a great alternative not to mention a good workout so I don’t waste time waiting for a bench to free up. Thank you.
Please make videos for all muscles. These are extremely helpful.
I would really appreciate more content about how to build massive legs with resistance bands, more workouts, exercises etc. thank you very much!
I would like to see that as well
I agree 100%, more leg workouts
yes please!
how to build tree trunk wheels with resistance bands 101 please
agree too
Welcome back
Thanks my friend!!
I like the new fancy editing with the black screen. Just hope to see u getting out doors. I am getting back to my outdoor routines here in michigan. Someone stole my green bands but still have my orange (does the warrantee cover theft lol) so I’m still gonna be killing it. Ty james
Welcome back my man!
Thanks my friend!
Yes! JG is back! LFG!
Haha. LFG! I'm ready
I appreciate all the content. I been mixing band exercises in my home workouts with calisthenics and dumbbells. I strained my lower back lately working in a confined space, but still able to workout using bands.
Bro thank you so much for everything u do. I was introduced to bands abt 5 months ago and absolutely love them. Anytime I have a question I always go to ur videos. So glad to see more content coming!
Appreciate you, Steven!
You back💪🏾💪🏾💪🏾👌🏾
I’m an older guy and my joints have thanked you often since discovering you and getting the bands! Great to see you back James and look forward to your new content. 👍🏻
Thanks James. I think you'll like some of the new content I'm working on. It revolves around mobility/injury prevention
Wow wow wow
Very well explained how to use those bands for chest training
Thank you James
Thank you for the video! good workout i really feel it when increasing the intensity!
Thanks a lot for the insight, I recently moved to a small village that has no gym and any content of this nature is solid gold for me🙏
Thanks for coming back! I’ve just started with actual bands. I’m trying to in the best ways to anchor them, and so far all I can come up with is using my basement pillars 😆
Haven’t food too any good outdoor locations for anchors yet.
Mondays are chest day…was looking forward to this!
Let us know how it went!
Haven't seen to much content in awhile and figured he had other priorities come up.The TA2 Advance was the last piece I remember being dropped. It's nice to see him back!
This is exactly what I needed. Thanks James.
Anytime my friend!
holy shit,after 2 years the Legend is back
I know. It's like I came back from the dead. LOL.
Yeah, you're coming back. I want to see full body content and workout plan too.
Welcome back!!!’
Thanks Jonas
I was first doing this using both arms as at the beginning of the video but once I got stronger and started doing them with one arm at the time... wow! I felt an awesome connection and engaged the chest way more!
Thank you James!!!
Thannk GOD you’re back
Good to see you back, James!
Your content/products clearly have helped a lot of people stay or get into shape during the pandemic -- myself included.
Just wanted to say thank you!
Thanks my friend. Good to be back
Awesome
Good to see you back here!!
Hopefully you will put some training video's here were we can train together with you.
like 20 min's chest, back, shoulder or total body workouts with resistance bands…… Would be great to see some of that from you….
Looking forward to it, because I started to work with the bands because of you…..!!!
My notification bell had a surprise today!!! Happy to see you back sharing knowledge. I like this short-style (5-10 minutes) videos analyzing one topic.
Would love to hear your recommendations with bands for some training split routines, particularly full-body and upper/lower.
Hey Nanouk. Definitely check out TA2 Build Training Program. This program follows a 5-day split regimen where each day is focused on a particular muscle group: undersunfitness.com/products/complete-muscle-building-solution
Hi james i have been using resistance bands for about a year and a half now and absolutely love them and hope to look as good as you one day 🤞 they are a lifesaver as i dont have time go the gym with kids work and a hectic life 🤣
Thanks for the info awesome, video for the chest exercise 💪💯‼️
💪
Thank you james
Finally. I had all but given up on your channel. Luckily I am still subbed
I was just working on this yesterday and couldnt get the right formation with the bands. This vid came at the right time
Yeah that's the only thing with bands is the movements are very similar to weights but there's just some small nuances that you have to figure out before you really feel it
@@JamesGrage definitely agree. I swesr by those undersun bands. Great to see you making youtube vids still james! Keep making them
Love the new content. I've recommended your videos abou resistance bands to my friends after being converted myself to the benefits of band workouts.
Thanks my friend!! I appreciate the support