Resistance bands are versatile pieces of equipment that have been gaining traction in recent years for how easy they are to take anywhere. Whether you live in an apartment, a house, are traveling, or have a few extra minutes to spare in your office, resistance bands are some of the best options to take on the go.
The content ahead discusses 4 resistance band chest workouts you can do anywhere and how to incorporate them on the go. 
Benefits of Resistance Bands
You have probably worked with them before, but resistance bands are known for providing continuous tension throughout a full range of motion. This constant tension is great for building lean muscle mass, helps to combat injuries, and provides a great workout. Let’s look at some of the top benefits of using resistance bands in your workouts you can do anywhere.
- Improved Functional Capacity. Resistance bands have been used in the clinical and home settings to help promote strength and functional capacity for a wide age-range of adults. This can be great for anyone with space constraints in the home or looking to simply get stronger for a cost-effective option.
- Similar Gains as Resistance Training. The importance of utilizing resistance bands for strength training is to replicate the workout that would be performed with weights. While each type of equipment has its own benefits, resistance bands offer similar perks. Studies have shown similar gains to weights in strength gains, which shows bands can hold their own.
- Easy to Store and Pack. It is no surprise that resistance bands are light weight, but they are easy to take on a long trip. This ease of transport is ideal for traveling, on vacation, or if you have a small set-up at the office.
- Constant Resistance. Resistance bands are highly effective because they offer resistance throughout an entire range of motion. This extended range of motion can work the muscles at both every part of their capabilities, which may have an effect on injury prevention.
How to Work with Resistance Bands
While working with resistance bands can offer a similar feel to free weights, there is a bit of an adjustment period. For example, the concentric and eccentric phases require attention through the entire range of motion, as the technique for both methods will take some adjusting.
What’s more, resistance bands require anchor points. Some brands come with hooks that attach to doors, walls, or heavy pieces of furniture. However, once your spot is established, it should be straightforward. 
Resistance Band Exercises for the Chest
consider the following exercises to place in any resistance band chest workout.
- Standing wide grip chest press.
- Standing chest fly.
- Resistance band push-ups.
- Incline resistance band chest press.
- Decline resistance band chest press.
- Standing single arm chest fly.
4 Resistance Band Chest Workouts You Can Do Anywhere
Consider the following 4 resistance band chest workouts you can do anywhere. The suggested workouts include faster tempo, slower and controlled tempos, and programming that can fatigue the pecs to help induce rapid gains.
- Workout 1: Controlled Tempo. This workout should focus on isolating the chest and squeezing with each movement. Follow along to this controlled tempo workout as follows:
- Sets: 3.
- Reps:15 each.
- Tempo: stronger concentric phase, slow eccentric.
- Intensity: reps should be performed until fatigue is created, increase the thickness of the resistance band to make it more challenging.
- Exercises: standing wide grip chest press, standing chest fly, and resistance bands push-ups.
- Workout 2: Power. The trick to power exercises is to move quickly and have less rest. While power workouts typically involve barbells and Olympic lifts, resistance bands can offer a similar level of intensity. Work on the following exercises for this type of workout:
- Sets: as many as possible in 25 minutes.
- Reps: 20 each.
- Tempo: the idea is to go quickly, safely to complete as many rounds as you can in 25 minutes.
- Intensity: higher intensity with thicker band if possible.
- Exercises: wide grip chest press, resistance bands push-ups, standing chest fly, resistance bands push-ups.
- Workout 3: Go down the order. This is one of the grab-and-go workouts that should work great at the office, at a hotel, or when you are traveling. Simply grab the resistance bands and start working down the exercise order to make this a true mind-relieving workout. Follow along as follows:
- Sets: 3.
- Reps: 15 each.
- Tempo: steady, controlled.
- Intensity: moderate, as this should feel like a workout.
- Exercises: perform all exercises in the listing above.
- Workout 4: Split Days. This last workout takes notes out of a split routine’s book. A split routine generally involves upper and lower body muscles, but this routine focuses the chest 3 days a week with functional activity on the other days. Follow along to this workout ahead:
- Sets: 3.
- Reps: 15 each.
- Tempo: steady and controlled.
- Intensity: It should be challenging on the last 2-3 reps of each exercise.
- Exercises: Monday, Wednesday, and Fridays perform the bulk of lifts: Incline and decline chest press, standing single arm chest fly. On Tuesday, Thursday, and Saturday perform resistance band push-ups.
Recovery is Still Important
Rest in recovery is still a big deal with resistance band workouts, as the muscles work differently than with free weights or machines. Your recovery should include ample rest, a diet that offers a wide range of nutrients including ample protein, and sleep to promote muscle building. Athletes should look to consume whey protein and creatine following every workout and emphasize stretching everyday to help maintain muscle elasticity.
While vegetables aren’t known for containing large amounts of protein, they are important for muscle building. Vegetables contain vitamins and minerals that play the role of enzymes needed to build protein. Adding fresh veggies in your day can truly be important for your recovery process and ensures you get the nutrients to your body needed for growth.
Conclusion
While barbells and dumbbells take much of the fame in workouts, resistance bands can offer an excellent way to workout. Since they are lightweight and can easily be stashed to any gym bag, take them to the office, your next trip, or find a spot in your living room to save on space.
Follow along with the 4 resistance band chest workouts you can do anywhere listed above to help guide you through a fun and efficient program.
Learn how to build your chest using only dumbbells.
