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Chest · Beginner

Band Incline Bench Press

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

ChestTricepsShoulders

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Set an adjustable bench to a moderate incline and secure a resistance band evenly behind or beneath the bench.
  2. 02Sit back with both feet planted, shoulder blades set against the bench, and one band end in each hand at upper-chest height.
  3. 03Brace your trunk and press the hands upward and slightly inward with the wrists stacked over the elbows.
  4. 04Finish with the arms nearly straight without shrugging, flaring the ribs, or letting the shoulders roll forward.
  5. 05Lower the hands to upper-chest height under control while maintaining even band tension, then repeat.

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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 Alternate Incline Chest Press with Twist

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Alternatives

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

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

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