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Chest · Intermediate

Band Alternate Incline Chest Press with Twist

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.

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Exercise overview

Training details

ChestTricepsShouldersObliques

Equipment

Resistance Band

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure two band handles at a low anchor behind you and stand facing away in a stable staggered stance.
  2. 02Hold one handle at each side of the chest with the elbows bent and the ribs stacked over the pelvis.
  3. 03Press one handle forward and upward on an incline while allowing only a small upper-trunk turn toward the pressing side.
  4. 04Return that handle slowly to the chest, re-square the pelvis and ribs, and repeat with the opposite arm.
  5. 05Continue alternating until the prescribed repetitions are complete on both sides without letting the band snap back.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Incline Bench Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Cross-Body One-Arm Chest PressComparable substitutePush-UpComparable substituteCable Bar Incline Bench Press

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