Here are some great exercises to do with your resistance bands to help get your chest in shape. You are looking for moderate tension on the resistance band while doing these exercises, you want to be able to feel the pull but not have to fight it.
Chest Fly
Wrap the resistance band around a pole or attach it to a hook on the wall. The resistance band should be at chest height. Face away from the wall and hold your arms straight out to each side. Bring both hands together while keeping your arms straight, sort of like if you were clapping. Once your hands touch then slowly let your arms return to the starting position. Keep stepping further away from the wall to increase the tension, or use more than one resistance band.
Chest Press
Wrap the resistance band around a pole or attach it to a hook on the wall. The resistance band should be at chest height. Face away from the wall and tuck your elbows against your sides then push your hands straight forward as if you were pushing someone away. You can do both hands at the same time or alternate between each hand. Once the arm is fully extended let it slowly return to the starting position. Step away from the wall to increase tension on the resistance band, or use more than one.
Front Chest Press
Place the resistance band on the ground and place one foot on the center of the band and grasp each end of the band with your hand. Raise your hands until they are at chest height and extended in front of you. You should be feeling some downward pull, but not too much, just enough that you have to work a little to keep your hands at that level. If there is not enough tension then you can wrap each end of the resistance band around your hands a few time to increase the tension. Then while your back is straight up and down, pull the arms into your chest, then push them back out. You will be moving, or pressing your arms forward and back, parallel to the ground, while the resistance band is trying to pull your arms down. This will work not only your chest but your shoulders.
Front Chest Fly
Same as the Front Chess Press, only this time you will start with your arms extended straight out to the sides and then bring your hands together as if you were going to clap. Continue repeating this motion. The resistance band will be pulling down on your arms as you are moving them forward and back. If you are not feeling much challenge, then increase the tension on the band or use extra resistance bands.
For more great chest exercises you can do with your resistance bands, check out The Resistance Band Workout Book
