Band Incline Chest Fly

Muscles worked

Setup

1. Secure two resistance bands to a low anchor point or the base of a power rack behind the bench.
2. Position an incline bench at a 30-45 degree angle centered between the anchor points.
3. Sit on the bench, grasp the bands or handles, and lie back with your feet planted firmly for stability.
4. Start with your arms extended out to the sides, palms facing inward, and a slight bend in the elbows.

How to do it

1. Exhale and bring your hands together in a wide arc over your upper chest, focusing on the squeeze in the pectorals.
2. Maintain a consistent, slight bend in the elbows throughout the entire range of motion to keep the focus on the chest.
3. Inhale as you slowly reverse the movement, lowering your arms until you feel a comfortable stretch across the chest.
4. Follow a controlled tempo: 2 seconds to lower, a 1-second squeeze at the top, and 2 seconds to return.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench throughout the set.
• Avoid turning the movement into a press; keep the arc wide and the elbow angle fixed.
• Ensure the bands remain under tension even at the bottom of the movement.
• Stop the downward phase when your elbows are level with your torso to protect the shoulder joint.

Pro tips

• Think about driving your inner biceps toward each other rather than just touching your hands to maximize pectoral recruitment.
• Pause for a full second at the top of the rep where the band tension is highest to capitalize on peak contraction.

Make it harder

• Increase the distance between the bench and the anchor point to heighten the initial resistance.
• Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the band incline chest fly work?

The band incline chest fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the band incline chest fly?

The band incline chest fly uses resistance band.

Is the band incline chest fly good for beginners?

The band incline chest fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternating Hamstring Curl With PunchesIntermediate · hamstrings, pectorals, and quadriceps
• Archer Push-UpAdvanced · pectorals