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Resistance Band Single-Arm Incline Chest Press
A unilateral incline chest press with a resistance band targets the upper chest and front shoulders to build upper body strength and address imbalances, while engaging the core for stability.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs
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
10/10Upper Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Abs
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at knee to hip height. Stand facing away with a staggered stance, holding the band handle at chest height with one hand, elbow bent at 90 degrees.
- Brace your core and squeeze your shoulder blades together.
- Exhale and press the band forward and upward to near full arm extension, hand moving slightly across your body.
- Squeeze your chest at the top.
- Inhale and slowly return to the starting position, controlling the band.
- Switch sides after completing reps on one arm.
Coaching Tips
Form Cues
- Keep core tight to resist rotation.
- Elbows back and out.
- Squeeze shoulder blades down.
- Press across your body for chest activation.
- Maintain neutral neck.
Breathing
Inhale as you return to the start; exhale as you press forward.
Tempo
2-1-1
Range of Motion
From elbow at 90 degrees at chest height to arm nearly straight at forehead level, maintaining shoulder stability.
Safety
Safety Notes
- Secure anchor point before starting.
- Avoid if acute shoulder injury.
- Use appropriate band resistance for control.
- Keep neck neutral to prevent strain.
Spotting
Not required; bands provide variable resistance without need for spotting.
Common Mistakes
- Allowing torso to rotate.
- Shrugging shoulders up.
- Flaring elbows too wide.
- Using momentum to press.
- Incomplete range of motion.
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
- Adequate thoracic mobility
Build Up First
- Master basic chest press form
- Core stability competency
Also known as
Single-Arm Band Incline Press, Band Incline Chest Press, One-Arm Resistance Band Chest Press
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