Do you need to do a quick workout at your home, or is your gym closed, and you want to get a quick chest workout in? Then, resistance bands are the key to get your chest workout done. As a personal trainer, I am a firm believer in resistance bands. I recently wrote an article, Resistance Band Workout for Arms, in which I describe the reason why resistance bands should be used to build lean muscle for your Bicep muscles and Tricep Muscles. In this article, I will explain how to create a chest workout with resistance bands.

Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to any workout or nutrition program.

What are resistance bands?

Resistance bands are an inexpensive way of working out! The great thing about resistance bands is they provide “resistance” against your muscle fibers during your eccentric and concentric contraction. In other words, it works while you are muscles are shortening and when they are lengthening. Amazon provides great resistance bands. I recommend these to viewers and clients. I wrote an article including some full-body workouts here at


What’s in the Box!

  • 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
  • Two ankle straps – These are great to incorporate in leg exercises and ab exercises
  • Two Handles
  • A workout poster
  • A Carry bag
  • Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.

Note – These resistance bands from have been selling extremely fast. If you cant get your hands on these, then purchase another brand. They are all equally great!

Understand the Anatomy of the Chest

The Insertion Point

The insertion points is defined by Sports-Health as:

A muscle has two ends that each attaches to the bone: the muscle’s origin and the muscle’s insertion. At both of these points, tendons attach the muscle to bone.

Muscle insertion refers to a muscle’s distal attachment—the end of the muscle furthest away from the torso. For example, the bicep insertion occurs at the elbow.

The Origin

The origin is defined by Sports-Health as :

Muscle origin refers to a muscle’s proximal attachment—the end of the muscle closest to the torso. For example, the bicep muscle’s origin is located at the shoulder.

The Upper Chest Insertion Point and Origin

Upper chest Muscle. Insertion Point and Origin

The origin point of the upper pec is at the collar bone or clavicale (kenhub)

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

The Lower and Middle Chest Insertion Point and Origin

Chest muscle insertion point and origin

The Insertion point of the lower chest and middle chest originates from three areas (wikipedia)

  • Outside of the sternum
  •  The cartilage of the top six ribs
  •  External Oblique

The Insertion point is the same for the entire pectoral muscle at the humerus bone.

Why do you need to know about the Insertion Point and Origin?

Knowing this will help you maximize the growth of your muscle because you will know which direction to move in order to contract the muscle properly. Whenever you are contracting the muscle, focus on bringing the Insertion Point to the Origin. As I tell my clients, visualize contracting those two points together, slowly.

Follow the Fibers for Chest Muscle Growth

To illustrate, pay particular attention to the way in which the muscle fibers are running. In short, these are the striations of the muscle.

Chest muscle Follow the Fiber for growth
Muscle fibers lower chest

Why do you need the about following the fibers?

Similar to knowing about the insertion point and origin, following the muscle fiber is equally as important. I constantly remind my clients to follow the fiber. In addition, as you are working out the muscle, remember to contract the muscle in direction of the muscle fibers. Understanding the direction in which they are going will allow you to maximize chest muscle growth.

In addition, I tell my clients to research the particular muscle before the training session. Make it a habit to look online prior to working out the way in which the muscle fibers run, then apply that to your workout. It will make a huge difference in chest muscle growth! Even prior to the exercise, I will spend a few moments online with my client searching for the term “Insertion point of Chest muscle,” or “Origin of the chest muscle,” or “Muscle fibers of the chest muscle.” You can also find these diagrams on this blog post on my website at

Now that you know about the insertion point, origin, and how to follow the fibers, you now can apply that to your workout. Before you begin any rigorous exercise it is best to consult a physician. You never know what is going on internally with your body, such as high blood pressure.

To begin your workout you must warm-up the muscles

Warm-up your chest muscles to begin your chest muscle growth

Warming up your muscles is essential to having a great workout. If you do not warm up your chest muscles prior to applying resistance training, your muscles are more susceptible to muscle strains and pulls.

In addition, your “endurance will be compromised.” 1 Cramp and muscle fatigue can occur because you will experience a buildup of lactic acid more rapidly.

So, I usually advise my clients to get on the treadmill for 15 minutes, and as they are walking contract their chest muscles by opening and closing their arms. If you do not have a treadmill, do several sets of jumping jacks or high steps, but as you are jumping, bring your arms in front of you and contract your chest muscles. This will help to get your heart rate up, which delivers more oxygen to the muscles and organs, and it opens up capillaries for additional blood flow.

Remember, stretching and warming up are two different things. Stretching refers to stretching the chest muscle to prevent muscle strains and pulls, and warming-up refers to raising the temperature of the body.

Now, onto the chest workout with resistance bands!

If you just started working out, then I suggest sticking to the basic chest exercises such as the Chest Fly, The Chest Press, and The Lower Chest Press. Remember to keep your feet firmly planted into the ground and make sure you are setting your shoulders back so that you get a full contraction of the muscle.

Sets and Reps

If you are just beginning, then I would suggest doing 2-3 sets of several exercises in the video. You can do about 12 repetitions of every exercise. Your muscles need to get used to the resistance training, and you don’t want to overdo your workouts when you begin. As you progress, you can increase the weight on the bands. Remember, focus on the muscle. We want to focus on the quality of the movement rather than the amount of weight you are pushing. This is how we gain lean muscle! Trust me on this!

In Conclusion

I hope these tips and the video will help you along your journey. These resistance bands have helped so many people. They are inexpensive and convenient! If you have any further questions or comments, please check out my website,, or leave a comment on this article. Thank you!



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