Would you like a more toned-looking bust, but feel your chest has lost a little firmness? Did you know that women have pectoral muscles too? And that toning these muscles is one way to take care of your chest? Here are 6 chest exercises you can do with a resistance band. They could well become staples of your fitness and beauty routine!
Which exercises for toned pectorals?
Once equipped with your fitness resistance band, just follow our routine, step by step!
How do you work your pectorals with a resistance band?
To work your pecs with a resistance band, you create resistance by stretching the band out in front of you, then bringing your arms together or drawing them apart, depending on the move. A resistance band lets you work your chest at home without any heavy kit, simply by changing the angle: in front of you, overhead, or pulling from an anchor point.
Every exercise in this routine targets the pecs, but depending on the move, your arms, shoulders and back get involved too. What matters most is keeping your body upright and your core engaged, and staying in control of the band, never letting it go slack.
Exercise no. 1: chest opening
A first exercise that couldn’t be simpler, almost obvious, but which allows you to really open your chest. It’s perfect for starting a chest-focused session!
- Stand upright, legs apart at shoulder width, body straight.
- Grasp each end of the resistance band with your hands.
- On the inhale, stretch the band in front of you at eye level. Your arms are extended, chest open, shoulders relaxed, abs engaged.
- On the exhale, release the tension, without letting the band go slack.
Include 2 to 3 sets of 10 reps (or more, if you’re already experienced!) to start your fitness routine on a high note!
Exercise no. 2: seated pulls
A second fairly complete exercise, as it will allow you not only to build your pectoral muscles, but also to strengthen your core and tone your biceps.
- Sit on the ground, legs together and extended in front of you, back straight.
- Place the resistance band around your feet. Ideally, position it at the arch of your foot.
- Grasp the other end of the band with your hands and bend your arms toward your chest, pulling on the band. Keep your core engaged.
- Slowly release the tension.
Aim for around fifteen pulls per set, over 2 or 3 sets. A gentle way to work your chest!
Exercise no. 3: wing flutters
Another gentle way to open up your chest and get your pecs working!
- Stand upright, legs slightly apart, feet firmly planted on the ground.
- Place the resistance band across your back, at the level of your dorsal vertebrae, and grasp it with each hand by the outer handles.
- Then extend your arms in front of you, hands at eye level. The band should have no slack, otherwise move your hands to closer handles.
- On the inhale, spread your arms wide.
- On the exhale, bring your arms back in front of you, fully extended.
- Do these “wing flutters” about ten times, then release the tension.
Include 2 to 3 sets of 10 flutters. Your pectorals work during this exercise, but that’s not all! Your back and shoulders are also engaged!
The firming gel for the bust, neck and décolleté
- Jojoba Extract & Bamboo Sap, two plant actives in a lightweight gel designed for the delicate skin of the bust
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- A morning and evening application on the décolleté and neck, until fully absorbed
Exercise no. 4: kneeling pulls
A few pulls to work your pectorals! Yes, you may well feel your arms and chest working hard, but it’s for a good cause!
- Kneel down, back straight, chest high and bust well open.
- Place the resistance band under your knees so it doesn’t move during the exercise. Grasp each end in your hands. Your arms are bent, elbows back.
- On the inhale, perform a pull upward. Your hands come up to chest height. Your abs are engaged to maintain an upright posture.
- On the exhale, release the tension, without the band going slack.
- Repeat 10 to 15 times.
Advantage of this exercise: it works the entire upper part of your bust, but also your core (maintaining upright posture) and your arms, of course! Include 2 to 3 sets in your fitness routine.
Exercise no. 5: pulls with support
This exercise requires only two things: a support to hang your resistance band on, and all your willpower!
- Hang your resistance band on the available support, preferably at shoulder height: stair railings, a high handle… you should find something!
- Standing, legs apart at hip width, grasp your band with both hands. Position yourself at a distance from the support to create a good range of movement.
- On the inhale, pull the band towards you. Your arms are bent, spread apart, elbows on either side of your body.
- On the exhale, release while maintaining slight tension on the band.
- Repeat the movement 10 times.
Include 2 to 3 sets of pulls in your chest-focused programme.
Exercise no. 6: high opening
Last exercise of this “chest routine”, to finish beautifully and really stretch your back and tone your chest!
- Stand upright, legs apart at shoulder width, body straight.
- Grasp each end of the resistance band with your hands.
- On the inhale, stretch the band above your head, spreading your arms on either side of your body. Your arms are extended, chest open, abs engaged, body in a straight line.
- On the exhale, release the tension by bringing your arms close together, without letting the band go slack. Don’t lower your arms, and repeat the movement 10 times.
This exercise works your entire bust: pectorals, neck, arms, shoulders and upper back. Include 2 to 3 sets in your workout session!
Frequently asked questions
How do you firm up your pectorals?
With a resistance band, the routine in this article combines six moves: chest opening, seated pulls, wing flutters, kneeling pulls, pulls with support and high opening. Aim for 2 to 3 sets of 10 to 15 reps per exercise. Keep your core engaged and the band under constant tension. Regular practice at your own pace is better than the occasional session where you push too hard.
How do you lift your chest?
Breasts aren’t muscles: this routine works the pectoral muscles underneath them. The chest opening, wing flutters and high opening all work the upper body, with arms extended and chest open. To look after the skin on your décolletage, you can also add a Firming Chest Gel to your routine.
Can you do these exercises if you have pain or are pregnant?
If you have pain, are pregnant or have a medical condition, ask a doctor or another medical professional for advice before starting these exercises.
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Useful categories: Fitness, Weight Management.
