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Resistance Band Incline Chest Press
A resistance band exercise mimicking incline bench press that targets upper chest, anterior shoulders, and triceps to build upper body strength and hypertrophy; adjustable for home use.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor the resistance band at hip height to a sturdy door. Stand facing away with feet staggered, grasp band ends at chest height, elbows bent, shoulders retracted.
- Exhale and press hands forward and upward at 45 degrees until arms nearly extend.
- Squeeze upper chest at the top.
- Inhale and slowly return hands to chest height, resisting the band's pull.
- Maintain core engagement and stable stance throughout.
- Repeat for reps without locking elbows.
Coaching Tips
Form Cues
- Shoulders down and back
- Drive through upper chest
- Elbows at 45 degrees
- Keep wrists straight
- Squeeze at top
Breathing
Inhale during the return phase; exhale forcefully while pressing to brace core.
Tempo
2-1-1
Range of Motion
From elbows bent at chest level to arms nearly straight with hands together above shoulders.
Safety
Safety Notes
- Inspect bands for damage before use
- Secure anchor firmly to avoid slippage
- Avoid if acute shoulder impingement
- Start with lighter band to master form
- Warm up shoulders and chest first
Spotting
Spotting not required; use lighter bands or assisted variations if needed for stability.
Common Mistakes
- Flaring elbows wide
- Arching lower back
- Using momentum to press
- Letting shoulders shrug up
- Incomplete range on return
When to Avoid
- Shoulder impingement
- Recent pectoral strain
- Wrist instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Master basic chest press form
- Familiarity with band tension
- Stable standing posture
Also known as
Band Incline Chest Press, Standing Incline Band Press, Resistance Band Upper Chest Press
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