Band Incline Chest Press

Muscles worked

Setup

1. Secure a resistance band to the base of a power rack or a sturdy anchor point behind an incline bench.
2. Set the bench to a 30-45 degree angle and position it so the band is centered directly behind the seat.
3. Sit on the bench with feet planted firmly and grasp the band handles or ends with an overhand grip at shoulder height.
4. Retract your shoulder blades and press them firmly into the backrest to create a stable pressing platform.

How to do it

1. Exhale as you press the bands upward and slightly inward toward the midline of your chest in a smooth arc.
2. Fully extend your arms at the top without locking your elbows, focusing on a hard squeeze in the upper chest.
3. Inhale as you slowly lower the bands back to the starting position, resisting the pull of the band to maintain control.
4. Follow a tempo of 1 second for the press, a 1-second pause at the top, and 3 seconds for the descent.

Form checklist

• Keep your elbows tucked at a 45-degree angle to your torso rather than flared out to the sides.
• Maintain a neutral wrist position, ensuring the bands do not pull your wrists into extension.
• Keep your head and upper back in constant contact with the bench throughout the set.
• Ensure your feet remain flat on the floor to provide a stable base of support.

Pro tips

• Focus on the 'ascending resistance'—the movement gets harder as you reach full extension, so accelerate through the press to overcome the increasing tension.
• Think about driving your biceps toward each other at the top of the rep to maximize the contraction of the clavicular pectoral fibers.

Make it harder

• Increase the resistance by using a thicker band or move the bench further away from the anchor point to increase pre-stretch tension.
• Incorporate a 3-second isometric hold at the top of each rep where the band tension is at its peak.

Frequently asked

What muscles does the band incline chest press work?

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

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

The band incline chest press uses resistance band.

Is the band incline chest press good for beginners?

Yes. The band incline chest press is a beginner-friendly movement and a strong foundation to build on.

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