<\/p>\n\n\n\n
Please give Fit Gent a follow on YouTube here<\/a> and James Grage here<\/a><\/p>\n\n\n\nBelow is his great video, outlining how to perform chest exercises with a resistance band<\/p>\n\n\n\n\n<\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Band Cross Body Upper Chest Fly<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13988\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-cross-body-fly\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-cross-body-fly\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?resize=520%2C293&ssl=1\" alt=\"cross body fly with band with handles\" class=\"wp-image-13988\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Chest Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13990\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-chest-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-chest-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?resize=520%2C293&ssl=1\" alt=\"resistance band lying press\" class=\"wp-image-13990\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Upper Chest Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13993\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/band-upper-body-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"band-upper-body-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?resize=520%2C293&ssl=1\" alt=\"standing band press incline\" class=\"wp-image-13993\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Press Up<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13995\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-press-up\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-press-up\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?resize=520%2C293&ssl=1\" alt=\"resistance band push up\" class=\"wp-image-13995\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alternating Resistance Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13997\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-press-alt\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-press-alt\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?resize=520%2C293&ssl=1\" alt=\"resistance band alt press\" class=\"wp-image-13997\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/LzzKtPIw7b8?version=3&rel=1&showsearch=0&showinfo=1&iv_load_policy=1&fs=1&hl=en-GB&autohide=2&wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you have an anchor point, you can also add some single arm presses:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Incline Single Arm Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"14000\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/single-arm-chest-press-band\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"single-arm-chest-press-band\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?resize=520%2C293&ssl=1\" alt=\"\" class=\"wp-image-14000\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Decline Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"14003\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/decline-band-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"decline-band-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?resize=520%2C293&ssl=1\" alt=\"band press\" class=\"wp-image-14003\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resistance Band Chest Workout Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise<\/td><td>Reps<\/td><td>Sets<\/td><\/tr><tr><td>Band Upper Chest Press<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Band Decline Press<\/td><td>8-12<\/td><td>2<\/td><\/tr><tr><td>Band single Arm Press<\/td><td>12-15<\/td><td>2per arm<\/td><\/tr><tr><td>Resistance Band Press Ups<\/td><td>Max<\/td><td>3<\/td><\/tr><tr><td>Band Cross Body Upper Chest Fly<\/td><td>12<\/td><td>1 per arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Download the program as a pdf here:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/resistance-band-chest-exercises.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access resistance-band-chest-exercises.pdf<\/a><\/p>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Please give Fit Gent a follow on YouTube here and James Grage here Below is his great video, outlining how to perform chest exercises with a resistance band Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Press Up Alternating Resistance Band Press If you have an […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[784152950,784152946,680134],"class_list":["post-13985","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-bodybuilding","tag-fitness","tag-resistance-bands"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beginners' Resistance Band Chest Exercises (pdf) [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginners' Resistance Band Chest Exercises (pdf) [2025] - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Please give Fit Gent a follow on YouTube here and James Grage here Below is his great video, outlining how to perform chest exercises with a resistance band Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Press Up Alternating Resistance Band Press If you have an […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-22T13:59:35+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-09T07:55:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?w=520\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"North Wales explorer","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/en\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-3Dz","jetpack-related-posts":[{"id":11098,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/09\/06\/boxing-chest-workout-pdf-included\/","url_meta":{"origin":13985,"position":0},"title":"Boxing Chest Workout – .pdf included [Updated Sept. 2023]","author":"Dave","date":"September 6, 2019","format":false,"excerpt":"Boxing \ud83e\udd4a is a very demanding sport. There are lots of aspects of fitness that go into conditioning for boxing - one crucial thing I want everyone to know however - is that chest-strength, does not equate to punching power! https:\/\/youtu.be\/wxJldzXoXMw Very little power if generated specifically from the chest.\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/boxingpower.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":14053,"url":"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/31\/resistance-band-chest-exercises-pdf-2023-2\/","url_meta":{"origin":13985,"position":1},"title":"Joe Rogan Resistance Band Chest Exercises .pdf [2024]","author":"Dave","date":"March 31, 2023","format":false,"excerpt":"In this Article: Importance of Resistance Band For Chest Exercises Exercise Plan For Resistance Band Chest Exercises Resistance Band Push-Ups Standing Crossover Chest Fly Resistance Band Tricep Resistance Band Row Staggered Stance Resistance Band Incline Press Resistance Band Pallof Press Standing Incline Chest Press Alternating Punches Half-Kneeling Low Crossover Banded\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/floorpress.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":12785,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/06\/cheap-home-gym-equipment-worth-it\/","url_meta":{"origin":13985,"position":2},"title":"Cheap Home Gym Equipment (worth it?)","author":"Dave","date":"February 6, 2022","format":false,"excerpt":"Moat of the cheap home gym equipment is, well, sh!te. multigyms for example, tend to be complete tat unless they cost a few grand. The best cheap home equipment for bodybuilding and fitness would have to be: long looped Resistance bandsDoorframe pull up barKettltebells The great thing with pull up\u2026","rel":"","context":"In "Fitness"","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/T2Ay7WiTUzI\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12628,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/14\/how-to-do-resistance-band-press-ups-looped-bands\/","url_meta":{"origin":13985,"position":3},"title":"How to Do Resistance Band Press Ups (looped bands)","author":"Dave","date":"January 14, 2022","format":false,"excerpt":"I've seen people wrapping the bands around themselves in a kind of figure 8, but I couldn't get that technique to work for me. Instead I take the looped band, put it over my head and grab as far up as I can on the loop. This creates a bit\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/screenshot_20220114-210714_youtube.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/screenshot_20220114-210714_youtube.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/screenshot_20220114-210714_youtube.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/screenshot_20220114-210714_youtube.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/screenshot_20220114-210714_youtube.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":12150,"url":"https:\/\/blackbeltwhitehat.com\/en\/2021\/03\/26\/quick-bodybuilding-routine-at-home\/","url_meta":{"origin":13985,"position":4},"title":"Quick Bodybuilding Routine – at home (no equipment)","author":"Dave","date":"March 26, 2021","format":false,"excerpt":"Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up - get a sweat on Do each set with perfect technique - fail between 6 and 12 reps.\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3300,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/12\/28\/functional-chest-workout\/","url_meta":{"origin":13985,"position":5},"title":"Functional Chest Workout \u22c5 2023 .pdf included \u00a0\u2714","author":"Dave","date":"December 28, 2015","format":false,"excerpt":"Functional Chest Workout - Build Explosive \ud83d\udd25 Power with This Chest Workout! Functional chest exercises, are a bit of a contradiction. In order to make an exercise functional, it should utilise the entire body, instead of isolating the chest, in a lying or seated position. For a Boxing Chest Workout,\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"BOSU Plyometric Press ups","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/12\/bosupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=13985"}],"version-history":[{"count":17,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13985\/revisions"}],"predecessor-version":[{"id":16146,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/13985\/revisions\/16146"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=13985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=13985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=13985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Below is his great video, outlining how to perform chest exercises with a resistance band<\/p>\n\n\n\n\n<\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Band Cross Body Upper Chest Fly<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13988\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-cross-body-fly\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-cross-body-fly\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-cross-body-fly.gif?resize=520%2C293&ssl=1\" alt=\"cross body fly with band with handles\" class=\"wp-image-13988\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Chest Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13990\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-chest-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-chest-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-chest-press.gif?resize=520%2C293&ssl=1\" alt=\"resistance band lying press\" class=\"wp-image-13990\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Upper Chest Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13993\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/band-upper-body-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"band-upper-body-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/band-upper-body-press.gif?resize=520%2C293&ssl=1\" alt=\"standing band press incline\" class=\"wp-image-13993\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Resistance Band Press Up<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13995\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-press-up\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-press-up\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-up.gif?resize=520%2C293&ssl=1\" alt=\"resistance band push up\" class=\"wp-image-13995\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alternating Resistance Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"13997\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/resistance-band-press-alt\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"resistance-band-press-alt\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/resistance-band-press-alt.gif?resize=520%2C293&ssl=1\" alt=\"resistance band alt press\" class=\"wp-image-13997\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/LzzKtPIw7b8?version=3&rel=1&showsearch=0&showinfo=1&iv_load_policy=1&fs=1&hl=en-GB&autohide=2&wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you have an anchor point, you can also add some single arm presses:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Incline Single Arm Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"14000\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/single-arm-chest-press-band\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"single-arm-chest-press-band\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/single-arm-chest-press-band.gif?resize=520%2C293&ssl=1\" alt=\"\" class=\"wp-image-14000\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Decline Band Press<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"520\" height=\"293\" data-attachment-id=\"14003\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2023\/03\/22\/resistance-band-chest-exercises-pdf-2023\/decline-band-press\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?fit=520%2C293&ssl=1\" data-orig-size=\"520,293\" data-comments-opened=\"1\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"decline-band-press\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?fit=520%2C293&ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/02\/decline-band-press.gif?resize=520%2C293&ssl=1\" alt=\"band press\" class=\"wp-image-14003\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Resistance Band Chest Workout Program<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exercise<\/td><td>Reps<\/td><td>Sets<\/td><\/tr><tr><td>Band Upper Chest Press<\/td><td>12<\/td><td>2<\/td><\/tr><tr><td>Band Decline Press<\/td><td>8-12<\/td><td>2<\/td><\/tr><tr><td>Band single Arm Press<\/td><td>12-15<\/td><td>2per arm<\/td><\/tr><tr><td>Resistance Band Press Ups<\/td><td>Max<\/td><td>3<\/td><\/tr><tr><td>Band Cross Body Upper Chest Fly<\/td><td>12<\/td><td>1 per arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Download the program as a pdf here:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-embed-handler wp-block-embed-embed-handler\"><div class=\"wp-block-embed__wrapper\">\n<p><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2023\/03\/resistance-band-chest-exercises.pdf\" target=\"_blank\" rel=\"noopener noreferrer nofollow\">Click to access resistance-band-chest-exercises.pdf<\/a><\/p>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Please give Fit Gent a follow on YouTube here and James Grage here Below is his great video, outlining how to perform chest exercises with a resistance band Band Cross Body Upper Chest Fly Resistance Band Chest Press Resistance Band Upper Chest Press Resistance Band Press Up Alternating Resistance Band Press If you have an […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[784152950,784152946,680134],"class_list":["post-13985","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-bodybuilding","tag-fitness","tag-resistance-bands"],"yoast_head":"<!-- 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