Resistance bands for shoulder and chest training

Resistance bands, also known as exercise bands, are an inexpensive, lightweight way to train your shoulders and chest even when you have no weights to hand. Ervin Liebert’s “Bodybuilding” handbook already featured the expander, or resistance band, as a training tool in its own right, with pulling exercises that develop the chest and back. The advantage of a band is its variable resistance: the further you stretch it, the harder the movement becomes, loading the muscle throughout the movement. In this guide, we look at the exercises you can do with resistance bands, how to perform them correctly and how to progressively increase your training load.

Which chest exercises can you do with resistance bands?

Liebert’s book features a classic chest exercise: the expander or resistance band chest fly (exercise no. 48). Secure one end of the band to a wall and stand side-on to it, far enough away that you can just grasp the free end with your arm straight. With your arm raised out to the side, bring it as far as possible across the front of your body. With two bands, you can perform a crossover, bringing both arms in front of your body at the same time — this replicates a cable machine crossover. Keep your arm almost straight throughout the movement and control the band on the return so that the muscle works in both directions. The general principles of chest training, which also apply to band exercises, are covered in 10 tips for chest training, while Jay Cutler’s chest training tips offers an experienced athlete’s perspective.

How can you train your shoulders with resistance bands?

When training your shoulder muscles, or deltoids, you can use a band to replicate the movements Liebert describes with dumbbells and a barbell. To target your lateral deltoid, step on one end of the band and raise the other end out to the side with a straight arm until it reaches shoulder height — the equivalent of a dumbbell lateral raise. To work your front deltoid, raise the band up in front of you. A bent-over band row, which replicates a bent-over dumbbell row, works your rear deltoid. Liebert also describes a resistance band pulldown from overhead to behind your head (exercise no. 51), in which an overhand grip appears more comfortable and your arms remain straight — this exercise loads the shoulder and back muscles along a pulldown movement path. Keep your shoulder girdle stable throughout every movement and avoid swaying — your muscles must overcome the band’s resistance, without relying on momentum. Creating a training program: a complete guide explains how to fit shoulder and chest training into your weekly schedule.

How can you progressively increase your training load with resistance bands?

Progressive overload applies to bands too, even though the weight is not measured in kilograms. You can increase the training load in three ways: switch to a thicker band or one with greater resistance, shorten your grip on the band (the shorter the working section, the greater the resistance) or use two bands at once. You can also increase the training load by adding repetitions and sets or slowing the movement down, particularly during the negative, or eccentric, phase. For beginners, 2–3 sets of 12–15 repetitions per exercise are enough. The World Health Organization recommends muscle-strengthening training at least twice a week (WHO physical activity recommendations), and light resistance bands are well suited to this, including for beginners or those recovering from injury or illness. Always check that the band is undamaged and its anchor point is secure — a worn band can snap during training. If you feel sharp pain in a shoulder or chest joint, stop the exercise and consult a doctor if necessary.

Who are resistance bands best suited to?

Resistance bands are particularly suitable if you train at home, travel frequently or are starting strength training from scratch. Because a band’s resistance increases smoothly without a sudden peak, it places less stress on your joints than weights do. This also makes bands a good choice during recovery or for preparing your shoulder girdle before heavier presses and rows. Athletes often use bands to warm up and activate the shoulder’s rotator cuff, as a light band engages the smaller stabilizing muscles before the main workout. Bands are also a convenient way to add a “burnout” set at the end of an already demanding exercise when you can no longer manage the weights. The only limitation is that athletes seeking very intense training will eventually find a band’s maximum resistance insufficient — at that point, it makes sense to combine bands with free weights or a cable machine. For beginners and intermediate recreational exercisers, however, resistance bands comfortably meet shoulder and chest training needs while taking up less space in a bag than a single dumbbell. A practical tip is to get a set of bands with different resistance levels, as different muscle groups can handle very different training loads: the smaller shoulder muscles need a lighter band than the large chest muscles. This lets you choose the right resistance for the same exercise and progress smoothly from one band to the next.

References

• Ervin Liebert. “Bodybuilding”. Online edition, atleetvoimlemine.fitness.ee (expander/resistance band exercises no. 48 and 51).
• WHO (2020). Physical activity recommendations (muscle-strengthening training at least 2 times a week).
• NSCA (National Strength and Conditioning Association). Resistance band training guidelines.