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Chest · Band
Band Incline Bench Press
Band Incline Bench Press is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a band and a bench. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major, Clavicular head
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Band Incline Bench Press
- Adjust an incline bench to a 45-degree angle. Lie back on the bench with your feet on the floor, holding the band handles at shoulder height with your palms facing forward.
- Press the handles upward until your arms are fully extended, keeping the band aligned over your chest.
- Slowly lower the handles back to shoulder height with control, maintaining tension in the band.
- Repeat the movement for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely anchored under the bench to avoid slipping.
- Exhale as you press the band handles upward and inhale as you lower them back down.
- Perform the exercise slowly and with control to maximize muscle engagement.
Band Incline Bench Press alternatives
More pectorals exercises
Band Incline Bench Press FAQ
What muscles does Band Incline Bench Press work?
Band Incline Bench Press mainly works the pectorals in the chest (Pectoralis Major and Clavicular head). The shoulders and triceps work as secondary muscles.
What equipment do you need for Band Incline Bench Press?
You need a band and a bench.
How many sets and reps of Band Incline Bench Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Incline Bench Press good for beginners?
Yes. Band Incline Bench Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Incline Bench Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Incline Bench Press?
Other exercises for the pectorals include Dumbbell Incline Bench Press, Barbell Incline Bench Press, Barbell Bench Press Incline and Barbell Pause Incline Bench Press.
For developers
Use Band Incline Bench Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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