For instance, a high anchor point for chest flies (similar to a high cable fly) will target the upper fibers of the pec major, whereas a low anchor point will target the lower fibers of the pec major. For any specific move, you’ll still work the same muscle groups no matter the height of the anchor it’s just there will be slight differences in which muscle fibers are targeted, explains Fagan. Lastly, don’t fret too much about the height of the anchor point, whether it’s above, below, or exactly in line with your body, explains Fagan. Compared to a gym workout, where machines can somewhat help you get into proper positioning, there’s more room for error with resistance band-only moves, so pay close attention to your form and make sure it’s on point. First, make sure you always feel tension in the band this ensures your muscles are getting challenged to the max. In the below chest workout that Fagan created for SELF, we show exactly how you can do classic cable moves with a resistance band instead.īefore we get into the at-home chest workout details, there are a few general tips you should be aware of in order to make the most of your resistance band chest workout. Resistance bands work similarly to cables because they help keep your muscles under constant tension and reduce momentum in your movements. Like we mentioned, you don’t need an actual cable to reap the benefits of a cable workout-you can simply affix a resistance band to an anchor point at home and achieve similar results. Just make sure that you’re equally focused on those posterior pulling muscles on the other days you work out! How can you get in a good cable chest workout at home with resistance bands? And incorporating a cable chest workout into your routine-whether it’s a circuit-style upper chest cable workout, a cable routine paired with push-ups for lower chest, or a series of classic cable moves like the cable crossover-can be one way to show your frontside upper body muscles the love they deserve. In general, it’s important to have balance between those pushing muscles and your pulling muscles (your back and biceps), as this can contribute to good posture and shoulder health, says Fagan. (That’s why many complete chest workouts often include triceps and shoulder exercises too, since these muscles assist in many chest-centric exercises.) Plus, you also use your pectoral, shoulder, and triceps muscles in lots of different pushing moves when you strength train, like push-ups, chest presses, and overhead presses. And the stronger this muscle group is, the easier and more efficient your day-to-day movements will feel. You use your chest muscles in lots of everyday life scenarios: Pretty much anytime you perform a pushing motion-for example, steering a full cart of groceries or heaving a box back onto a shelf-your chest muscles are at work. What are the benefits of strength training your chest? “I utilize bands many, many times with my clients, especially because most of my clients don't go to a gym anymore,” says Fagan. Once you do this you can use resistance bands to target your chest muscles (which include the two pectoral muscles, the bigger pec major and smaller pec minor), as well as your triceps and the front of your shoulders, just like a cable workout would.Īnother plus of resistance bands: They are portable and versatile, making them a valuable tool for at-home training. That’s where resistance bands come in: Resistance bands work your muscles very similarly to how cables do, and you can mimic a cable set-up by fixing the resistance bands to an anchor point. Cables also limit momentum in your movements, which can translate to greater demands on your muscles, she explains.īut chances are you don’t have a cable machine set up at home, meaning you’d have to go to the gym to get in a good cable chest workout. But a cable chest workout is an effective-yet-underrated way to smoke your upper half, and can be a great addition to your upper-body strength training program along with those pec dumbbell workouts or kettlebell circuits you may already have slotted in.Ĭable workouts are great routines to add to the mix because cables keep your muscles under constant tension, as opposed to free weights which give your muscles breaks from tension at certain parts of the moves, ACE-certified personal trainer Sivan Fagan, owner of Strong With Sivan in Baltimore, tells SELF. When you think about strengthening your chest, free weights like dumbbells, barbells, and kettlebells probably come to mind.
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