What are the methods for training for elastic band chest

Among the exercise equipment, there are many common equipment, such as elastic bands, dumbbells, etc. Of course, the training effect of these equipment is good. There are many methods for how to train chests, and some of them are used. So, what are the methods for chest training for elastic bands? Let’s take a look together!

Elastic band bench press

1. Pass an elastic band under the flat bench and close to the side of your head. After putting on the elastic band, hold the handle on one side of the hand with both hands and lie flat on the bench.

2. Stretch out the handle on one side of the hand. Straighten your arms, pull the elastic band upwards, shoulder-width with your hands. Once you pull the elastic band to the same width as shoulder-width, turn your wrist forward, so that your palms are facing outwards. This is your starting action.

3. Slowly lower the handle of the elastic band until your elbows form a 90-degree bend. Keep the strength in control throughout this action.

4. Use the strength of the chest muscles to lift the handle again, lock your arms, squeeze your chest, pause for a while and then slowly descend again.

The elastic rope crosses the chest and clamps the chest

Alternate The elastic rope is fixed at the same height as the shoulder, or is higher or lower, which is slightly different for the mid groove training area.

Stand with your feet parallel, the station distance is the same width as the hip joint, tighten your waist and abdomen, lean forward slightly, straighten your chest, shrink your shoulder blades, hold the rope on both sides of the body, bend your arms slightly, palms face each other, inhale, and exhale, draw arcs toward your chest, just like holding a big tree until your hands touch each other. You can also adjust the fixing position of the elastic rope to exercise the upper and lower parts of the chest muscles. If the resistance is high, it can be changed to a lunge standing posture, so that you can stand more stably.

Elastic rope push-ups

1. Push-ups themselves are a better way to exercise the chest muscles, and the tension rope can increase the difficulty of push-ups and strengthen the effect of training the chest muscles. You can use an 8-character tension rope to carry on the back, fix the handle on the palm of your hands, and then do push-ups. This is done on the basis of being very proficient in push-ups.

2. Fix the tension rope to your belt, fix the other end at a higher position, and then start doing push-ups.

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