Band Incline Fly

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Secure a resistance band behind the bench frame or anchor it to a low point behind the bench.
3. Sit back firmly against the bench with your feet flat on the floor and grasp the handles with a neutral grip (palms facing each other).
4. Position your arms out to the sides at chest height with a slight, fixed bend in the elbows.

How to do it

1. Exhale as you bring your hands together in a wide arc over your upper chest, focusing on pulling with your pectorals.
2. Squeeze your chest muscles hard at the top of the movement where the band tension is greatest.
3. Inhale as you slowly lower your arms back to the starting position in a controlled arc, feeling a stretch in the upper chest.
4. Maintain a steady tempo, taking approximately 2 seconds to close and 2 seconds to open.

Form checklist

• Keep your shoulder blades retracted and pinned against the bench throughout the set.
• Maintain a consistent, slight bend in the elbows; do not allow the movement to become a press.
• Ensure your hands do not travel behind your shoulders at the bottom of the movement.
• Keep your wrists neutral and avoid letting the bands pull them backward.

Pro tips

• Imagine hugging a large tree or barrel to maintain the correct circular path and maximize pectoral engagement.
• Focus on bringing your inner biceps toward your sternum rather than just touching your hands together.

Make it harder

• Add a 3-second isometric hold at the peak of the contraction where the band is fully stretched.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the band incline fly work?

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

What equipment do you need for the band incline fly?

The band incline fly uses resistance band.

Is the band incline fly good for beginners?

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

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