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Six Best Resistance Bands Exercises For Arms and Chest

Are you ready to level up your arm and chest game with something as simple yet effective as resistance bands?

Resistance bands are a game-changer for those looking to enhance their physical development, especially if you're juggling a busy schedule.

They're portable, versatile, and can give your muscles a run for their money.

Let's dive into the six best resistance band exercises targeting your arms and chest, ensuring you get the most out of your workout routine.

Table of Content:


Welcome to the ultimate guide on improving your upper body strength using resistance bands!

In this journey, we're focusing on arms and chest - key areas that define your physique and play a crucial role in your daily functionality.

Whether you're a fitness fan looking to spice up your routine or someone stepping into the world of exercise, resistance bands offer a versatile, practical, and convenient way to reach your goals.

This guide introduces six powerful exercises to challenge these muscle groups, promoting growth, strength, and endurance.

Why Focus on Arms and Chest Workouts?

Zeroing in on your arms and chest in your workout routine isn't just about sculpting those muscles for a sharper look; it's about beefing up the strength you rely on for so many day-to-day actions.

Think about it – whether you're hoisting up a heavy bag, pushing through a tough door, or even giving a solid high-five, your arms and chest are front and centre, doing the heavy lifting.

But it's not all about the practical stuff. Amping up your arms and chest workouts does wonders for your overall upper body strength, making you more capable and confident in both daily life and any sports you're into. It's about building a solid base of power.

And here's the kicker: when you bring resistance bands into the mix, you're not just challenging these key muscle groups in a new way; you're also adding a layer of versatility and convenience that traditional weights can't touch.

With resistance bands, you're pulling against a resistance that grows as you stretch, firing up your muscles in a way that leads to more effective growth and engagement.

So, why focus on arms and chest workouts?

Because they're the cornerstone of a strong, functional, and well-rounded physique.

The Six Best Resistance Bands Exercises for Arms and Chest:

Resistance bands are fantastic for pumping up your arms and chest, giving you that strength, flexibility, and stamina boost.

These workouts hit all the right spots, making sure you get a solid session that amps up your muscle tone, strength, and how ripped you look.

Plus, each move is picked because it rocks at what it does and can be tweaked to fit whether you're a newbie or pretty much a pro.

So, let's dive into these six killer exercises that are about to be your go-to in your workout mix.

Resistance bands exercises for men over 40
Six Best Band Exercises

1. Biceps Curl Standing:

This classic exercise focuses on the biceps, a crucial muscle group for pulling actions. The resistance band adds a unique challenge, engaging the muscle through its full range of motion and promoting muscle growth and strength.

2. Upright Row:

Targeting the shoulders and upper back, the upright row with a resistance band helps improve posture and shoulder stability. It's an excellent exercise for enhancing the upper body's aesthetic and functional strength.

3. Lateral Raises:

Lateral raises isolate the deltoid muscles, crucial for achieving that sought-after shoulder definition. Using a resistance band for this exercise ensures constant tension, leading to better muscle engagement and growth.

4. Chest Flys:

The chest fly focuses on the pectoral muscles, essential for pushing movements. Performing this exercise with a resistance band helps to improve chest width and strength, contributing to a more powerful and balanced upper body.

5. Triceps Kickback:

This exercise targets the triceps, the muscles at the back of your arms responsible for extension. Resistance bands are perfect for triceps kickbacks, as they provide tension throughout the movement, enhancing muscle tone and endurance.

6. Pushups:

Adding a resistance band to pushups not only increases the challenge but also ensures that the chest, shoulders, and triceps are engaged more effectively. This variation promotes strength and muscle growth, making it a comprehensive exercise for the upper body.

Each of these exercises utilises the unique benefits of resistance bands to provide a challenging and effective workout for the arms and chest.

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How to Perform These Exercises:

1. Biceps Curl Standing

Objectives: Targets the biceps for muscle growth and strength.

Setup: Stand with feet shoulder-width apart, stepping on the resistance band. Hold the ends or handles of the band with your palms facing forward.

Execution: Keeping your elbows close to your torso, curl the hands towards your shoulders. Slowly lower back down with control.

Biceps curl with resistance band
Resistance Band - Biceps Curl

2. Upright Row

Objectives: Focuses on the shoulders and traps, enhancing upper body strength.

Setup: Stand on the band with feet hip-width apart. Grasp the band with hands close together, in front of your thighs.

Execution: Pull the band upwards towards your chin, elbows leading. Lower with control.

Upright Row with Resistance Band
Resistance Band - Upright Row

3. Lateral Raises

Objectives: Targets the deltoids, improving shoulder width and definition.

Setup: Stand in the middle of the band, feet shoulder-width apart, holding the ends.

Execution: With a slight bend in the elbows, raise your arms to the sides until they are parallel to the floor. Lower slowly.

Lateral Raises with Resistance Band
Resistance Band - Lateral Raises

4. Chest Flys

Objectives: Works the chest muscles, focusing on stretching and contracting the pecs.

Setup: Anchor the band behind you at chest level. Hold the ends and step forward to create tension.

Execution: With a slight bend in the elbows, bring your arms together in front of you. Slowly return to the starting position.

Chest Flys with Resistance Band
Resistance Band - Chest Flys

5. Triceps Kickback

Objectives: Targets the triceps for a comprehensive workout, focusing on strengthening and defining the back of your arms.

Setup: Secure the resistance band at a mid-level anchor point, such as a door handle. Facing away from the anchor, grab the ends of the band with both hands, elbows bent and close to your sides.

Execution: Keeping your elbows pinned to your sides, extend both arms back until they are fully straightened, engaging the triceps. Pause briefly at the peak of the movement to maximise muscle engagement.

Slowly return to the starting position with control. Ensure your movements are smooth and focused, maintaining tension on the triceps throughout the exercise.

Repeat for the recommended number of repetitions.

Triceps Kickback with Resistance Band
Resistance Band - Triceps Kickback

6. Pushups

Objectives: Strengthens the chest, shoulders, and triceps in a compound movement.

Setup: Place the band across your back, holding the ends under your hands while in a pushup position.

Execution: Perform a pushup, maintaining the band's tension throughout the movement. Push back up to the starting position.

Pushups with Resistance Band
Resistance Band - Pushups

Workout Plan Based on the Above Arms and Chest Exercises

To really get the most out of these resistance band exercises for your arms and chest, check out this workout plan. Aim to hit this routine three times a week to give your muscles enough time to chill and rebuild between sessions.

Workout Session Plan:

Warm-Up: 5-10 minutes of light cardio (jogging, jumping jacks) followed by dynamic stretches focusing on the upper body.

Refer to my other blog post, "The Benefits of Dynamic Warm-Ups for Older Adults" where I write about warm-ups and the RAMP system.

Perform the following exercises in sequence, actively resting 45-60 seconds between each exercise.

After completing all sets of each exercise, rest for 1-2 minutes. 

1. Biceps Curl Standing: 4 sets of 12-15 reps

2. Upright Row: 4 sets of 12-15 reps

3. Lateral Raises: 4 sets of 12-15 reps

4. Chest Flys: 4 sets of 12-15 reps

5. Triceps Kickback: 4 sets of 12-12 reps

6. Pushups: 4 sets of 8-15 reps (adjust the number of reps based on your fitness level and the resistance band's tension)

Cool Down: 5-10 minutes of stretching, focusing on the arms, chest, and shoulders. Include static stretches to aid in recovery and flexibility.


Adjust the resistance of the band as needed to match your strength level and ensure that the last 2-3 reps of each set are challenging but doable.

Focus on form and control throughout each exercise to maximise effectiveness and minimise the risk of injury.

As you progress, increase the resistance of the bands, the number of sets, or the repetitions to continue challenging your muscles and to keep improving.

This workout plan is designed to build strength and muscle in the arms and chest, utilising the versatility and effectiveness of resistance bands. Remember to listen to your body and adjust the intensity of the workouts to match your current fitness level.

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Benefits of Using Resistance Band:

Resistance bands are the secret weapon in your workout bag; they change the game for anyone looking to get fit, regardless of your level. Let's break down why slinging a resistance band into your arm and chest workouts is a brilliant move:

Good for Everyone: It doesn't matter if you're just starting out or if you're basically a superhero in training. Resistance bands come in different strengths. You can easily make your workout harder or easier by switching up the band or how you're holding it.

Muscles Love 'Em: Unlike dumbbells that work with gravity, resistance bands keep the pressure on your muscles the whole time you're moving. With the right mind to muscle connection, it means you're working your muscles harder and seeing gains faster.

Get Stronger and Bendier: Using resistance bands regularly is excellent for building strength and getting more flexible. Stretching with the bands can help make your muscles longer and more limber.

Work Out Anywhere: These bands are light and only take up a little space, so you can take them anywhere. Whether you're at home, on the road, or can sneak in some exercise at the office, you're all set.

Save Your Cash: Gym memberships and fancy equipment can hit your wallet hard, but resistance bands are a budget-friendly way to get a killer workout.

Easy on the Joints: Since resistance band exercises are low-impact, they're way gentler on your body than heavy weights, reducing the chance of hurting yourself.

Adding resistance bands to your routine is a smart move for boosting strength, flexibility, and overall health. They're a super versatile and effective tool that can help anyone step up their fitness game.


Incorporating resistance bands into your arms and chest workout routine offers a unique blend of flexibility, effectiveness, and convenience that traditional weights can't match.

The six exercises outlined in this guide—Biceps Curl Standing, Upright Row, Lateral Raises, Chest Flys, Triceps Kickback, and Pushups—are designed to target key muscle groups, ensuring a comprehensive upper body workout that builds strength, enhances muscle tone, and improves overall fitness.

By following the structured workout plan and adhering to the principles of proper form and progression, you'll be able to achieve noticeable results while minimising the risk of injury.

Resistance bands not only challenge your muscles in new ways but also offer the adaptability to suit any fitness level, making them a valuable tool for anyone looking to elevate their fitness journey. 

Resources & Literature

To further enhance your understanding and mastery of resistance band workouts, especially for arms and chest, a wealth of resources and literature is available. Alongside the scientific studies and expert guides, I highly recommend exploring related blog posts right here on our site.

These posts delve into various aspects of fitness, offering additional exercises, and motivational tips to complement your resistance band training.

Websites like PubMed and Google Scholar are great for accessing research articles on the efficacy of resistance band exercises.

Fitness platforms such as ACE Fitness feature expert-written articles and workout plans tailored to using resistance bands.

YouTube channels dedicated to fitness, such as Athlean-X provide comprehensive tutorials and demonstrations that are incredibly useful.

For those interested in expanding their fitness journey, links to my other blog posts can be found throughout this guide.

Wishing you strength and consistency on your fitness journey.



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