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Chest · Band
Band Incline Hammer Press
Band Incline Hammer 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 Hammer Press
- Lie on an incline bench set at a 45-degree angle. Place the resistance band under the bench and hold one handle of the band in each hand with your palms facing each other, positioning your hands at chest height.
- 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.
- Avoid letting your elbows flare out excessively to protect your shoulder joints.
Band Incline Hammer Press alternatives
More pectorals exercises
Band Incline Hammer Press FAQ
What muscles does Band Incline Hammer Press work?
Band Incline Hammer 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 Hammer Press?
You need a band and a bench.
How many sets and reps of Band Incline Hammer 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 Hammer Press good for beginners?
Yes. Band Incline Hammer Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Incline Hammer 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 Hammer Press?
Other exercises for the pectorals include Smith Machine Press Incline, Dumbbell Decline Hammer Press, Dumbbell Incline Bench Press and Dumbbell Incline Squeeze Press.
For developers
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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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