Chest exercises

1. Chest warmup

Main muscle worked: pectoral
Materials: light resistance band/tube
Fitting: place resistance band/tube in your hands and place it on your back at the level of the shoulder blades.
Position: knees / sitting / standing position.

Execution:
Step 1: Select the appropriate latex resistance band and pass it under your back, keeping equal distance to your hands.
Step 2: Step forward to gain tension on your chest through the elastic band while remaining in the center of the band.
Step 3: Stand with an upright torso and maintain a slight bend in your elbows throughout the exercise. Hold the band with a supinated (palms facing down) grip.
Step 4: Extend your arms to the side in a wide arc until you feel a stretch on your chest. Inhale while you perform this part of the movement.
Exhale and focus on using your chest to slowly pull the band in front of you.
Step 5: Pause and contract your pecs at the peak of the movement.
Return to the starting position while breathing in with a slow and controlled movement.
Step 6: Repeat the movements.

2. Low cross over exercise

Main muscle worked: pectoral
Materials: light resistance band/tube
Fitting: Attach the D-handle grips to the elastic band, fixed in a high position. Select the appropriate resistance elastic tube and grab a handle in each hand.
Position: standing position

Execution:
Step 1: Step forward to gain tension on your chest through the tube while remaining in the center of the extension band.
Step 2: Push your hands forward to increase the tension of the elastic while making sure you feel equal tension in both arm during the exercise. 
Step 3: Extend your arms in front of you until you feel a tension on your chest. Inhale while you perform this part of the movement.
Step 4: Exhale and focus on using your chest to slowly bring the handles to get contact in front of you at same time.
Step 5: Pause and contract your pecs at the peak of the movement.
Return to the starting back position while breathing in with a slow and controlled movement.
Step 6: Repeat the movements.

3. Flex cross over - pectorals exercise

Main muscle worked: pectoral
Materials: resistance tube/handles grips
Fitting: Attach the D-handle grips to the elastic band, fixed in a high position. Select the appropriate resistance elastic tube and grab a handle in each hand.
Position: standing position

Execution:
Step 1: Select the appropriate resistance elastic tube and fix it in the center on a high position.
Step 2: Attach the D-handles to the elastic tube using the small carabiners and grab a handle in each hand.
Step 3: Step forward to gain tension on your chest, remaining in the center of the resistance tube.
Step 4: Stand with an upright torso and maintain a slight bend in your elbows throughout the exercise. Hold the D-handle attachments with a palms facing down grip.
Step 5: Extend your arms to the side in a wide arc until you feel a stretch on your chest. Breathe in when you perform this portion of the movement.
Step 6: Exhale and focus on using your chest to slowly bring the handles to get contact in front of you at same time.
Pause and contract your pecs at the peak of the movement.
Step 7: Return to the starting position while breathing in with a slow and controlled movement.
Step 8: Repeat the movements.

4. Push-ups with resistance band

Main muscle worked: pectoral
Materials: appropriate resistance band
Fitting: place resistance band/tube in your hands and place it on your back at the level of the shoulder blades.
Position: push up position.

Execution:
Step 1: Select your resistance latex band, fill it on your back and keep it also in your palm.
Step 2: Adjust the position of your feet: feet together, slightly apart, knees to the ground. Your weight should be on your chest.
Position hands palms-down on the floor, approximately shoulder width apart.
Step 3: Make a straight line from your head to your heels and contract your abdominal to keep your hips from sagging. This position is called the "plank".
Step 4: Put your arms on the ground in front of you and keep a good push up position with your back.

There are actually three types of basic push-ups variations that use different muscles. The difference is where you place your hands while in the plank position. The closer your hands are together, the more you will engage your triceps. The wider apart they are, the more you will engage your chest.

• Regular: your hands should be slightly wider than your shoulders. This works both your arms and your chest.
• Diamond: put your hands close together in a diamond shape, keep them directly under your chest. This will require you to engage your arms much more than a standard push up.
• Wide-arm: place your hands a good way's out from your shoulders. This version mostly works the chest and requires less strength in the arms.

It is important to keep your body as straight as possible. Remember to breathe as you lower yourself.

 5. Semi-flex cross over pectorals exercise

Main muscle worked: pectoral
Materials: appropriate resistance tube
Fitting: place appropriate high-level point to fix latex resistance tube with handle grips.
Position: standing position.

Execution:
Step 1: Take the handles at the high-level point.
Step 2: Stand in the center with feet shoulder-width apart. Bend your torso forwards slightly, keeping your spine neutral and back straight, bend your elbows slightly as well, with your wrists facing the floor.
Step 3: Keeping your core engaged, pull both handles down and across your body. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching).
Step 4: Slowly reverse to the start position, keeping the bend in your elbows throughout.