Band Incline Bench Press

Band Incline Bench Press

The Band Incline Bench Press is a highly effective exercise that targets the upper chest, shoulders, and triceps. This variation of the traditional incline bench press adds the use of resistance bands to increase the intensity and provide a unique challenge to your muscles. To perform the Band Incline Bench Press, you will need an incline bench and a set of resistance bands. The incline bench should be set to an angle of around 30 to 45 degrees. Begin by attaching the resistance bands to the base of the bench and then securing them around your back, just below your shoulder blades. As you perform the exercise, the resistance bands will create tension throughout the entire range of motion, increasing the difficulty of the exercise and engaging your muscles more effectively. This exercise not only builds strength and muscle mass in your upper body but also helps improve stability and control. Keep in mind that proper form is crucial for maximizing the benefits of this exercise and minimizing the risk of injury. Maintain a controlled and slow tempo throughout the movement, focusing on squeezing your chest and shoulders as you press the weight upward. It is recommended to start with lighter resistance bands and gradually increase the tension as you become more comfortable with the exercise. Incorporating the Band Incline Bench Press into your workout routine can help you develop a well-rounded, strong upper body. Remember to combine it with other exercises that target different muscle groups to ensure balanced muscle development. Whether you are a beginner or an advanced lifter, this exercise provides an excellent challenge to take your fitness journey to the next level.


  • Set up a resistance band securely around a sturdy object behind you, at chest level.
  • Sit on an incline bench with your backrest set at a 45-degree angle.
  • Grab the resistance bands and hold one end in each hand, palms facing forward.
  • Position your hands just outside your shoulders and bend your elbows to bring the resistance bands up to your chest, with your elbows pointing out to the sides.
  • Press the resistance bands forward and slightly upward until your arms are fully extended, but not locked.
  • Slowly reverse the movement, bringing the resistance bands back to the starting position with control.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.

Tips & Tricks

  • Gradually increase the resistance of the band over time to continuously challenge your muscles.
  • Focus on maintaining proper form and technique throughout the exercise to maximize effectiveness and prevent any injuries.
  • Incorporate variations of the band incline bench press, such as using different grip widths or slowing down the tempo, to target different muscles and avoid plateaus.
  • Combine the band incline bench press with other exercises that target the chest, shoulders, and triceps to create a well-rounded upper body workout.
  • Ensure you have a sturdy and stable surface to secure the band while performing the exercise to promote safety and prevent accidents.
  • Pay attention to your breathing; inhale during the lowering phase and exhale during the exertion phase of the movement.
  • Incorporate progressive overload by increasing the number of sets, reps, or resistance used over time to continually challenge and improve your strength.
  • Allow adequate rest and recovery between workouts to give your muscles time to repair and grow stronger.
  • Include a balanced diet with sufficient protein intake to support muscle growth and repair.
  • Consult with a fitness professional or personal trainer to ensure proper form and technique and to receive customized advice based on your individual needs and goals.


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