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Wired chest workout that you can do anywhere, anytime

 In everyday life, you use your pecs in many situations: almost every time you make a pushing movement - for example, when you're pulling a shopping cart full or lifting a box onto a shelf - your pecs work. The stronger this muscle group is, the easier and more efficient your daily movements are.

When you think of strengthening your chest, free weights, dumbbells and weights probably come to mind. However, jump rope chest exercises are an effective but underrated way to train your upper body, and they can be a great addition to your upper body strength training program along with the dumbbell or kettlebell pecs exercises you already have planned.

Skipping rope exercises are a great addition because skipping rope exercises keep the muscles in constant tension, unlike free weight exercises where the muscles are in tension at certain points in the movement. The ropes also limit the dynamics of movement, which can lead to increased strain on the muscles.

You probably don't have a cable pulley machine at home, so you'll have to go to the gym to get a good cable chest workout. This is where resistance bands come in: Resistance bands act on muscles much like cables, and you can simulate a cable installation by attaching resistance bands to the attachment point.

Then, you can use the bands to work your pecs as well as your triceps and the front of your shoulders, just as you would when working out with a cable. Are you ready to get serious about strengthening your upper body at home with bands? Keep scrolling to learn more about a great exercise to add to your arsenal of good chest exercises.


What you need:

Resistance tape. The right level of resistance depends on your fitness level and other factors, but as a general tip, you should start with a medium resistance band. Start with an AMRAP set, which means "as many reps as possible." Perform as many push-ups as you can in good physical shape. Rest for 1-2 minutes, then repeat. Perform a total of 3 rounds.


This exercise works the pecs, front deltoids (shoulders), triceps and core. To make the exercise easier, place your hands on an elevated surface, such as a step, bench or rack. The higher your hands are placed, the easier it is. As you perform the repetitions, remember to continually tense the core and keep the spine in the same position the entire time.


  • Stand on a horizontal iron bar with palms flat, wrists folded under shoulders, ribs and torso, quads and glutes tensed.
  • Bend your elbows and lower your body to the floor in a push-up motion.
  • To extend your arms, press your palms down.
  • Do as many repetitions as possible while maintaining good form.
  • If you cannot do the next repetition with good form, stop.

Triceps stretch.

This is an isolation exercise that targets the triceps brachii. Keep the muscle under constant tension by making sure that the triceps stretch slightly when the arm is flexed, and a contraction is felt when the arm is extended. If this movement causes pain in the shoulder, perform triceps push-ups with a band instead.

Stand facing the pivot point, hold the resistance band with both hands at chest level, and then perform repetitions by pushing your arms down and to the side.


  • Hook the resistance band in a safe place behind you. Take it in both hands and stand about one foot apart at hip height and the other foot a few feet forward. Bend the knees of your front legs slightly.
  • Grasp the band with both hands, bend the elbows and raise the arms to the ceiling. (It is better if the elbows point slightly forward as shown. This will take pressure off your shoulders.)
  • Bring your hands together and bring your elbows as close to your head as possible.
  • Without moving the upper arm, extend the elbow and bring the arm with the band over your head. Lower your shoulders, keeping your center tense and your arms as close to your head as possible.
  • Pause for a second and then slowly bend your arms to return to the starting position.
  • Perform 10-15 repetitions, making sure to keep your spine in a neutral position at all times and the movement is performed at the elbow joint only.

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