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Chest · Band
Band Incline Palms Back Press
Band Incline Palms Back 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
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Band Incline Palms Back Press
- Lie on an incline bench set at a 45-degree angle with feet on the floor, holding one handle of the resistance band in each hand with your palms facing your chest, positioned at shoulder height.
- Press the handles upward until your arms are fully extended, squeezing your chest muscles at the top of the movement.
- Slowly lower the handles back to shoulder height with control.
- Repeat for the desired repetitions.
Form tips
- Ensure the resistance band is securely anchored under the bench to avoid slipping.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.
- Maintain a slight bend in your elbows at the top of the movement.
Band Incline Palms Back Press alternatives
More pectorals exercises
Band Incline Palms Back Press FAQ
What muscles does Band Incline Palms Back Press work?
Band Incline Palms Back Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Band Incline Palms Back Press?
You need a band and a bench.
How many sets and reps of Band Incline Palms Back 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 Palms Back Press good for beginners?
Yes. Band Incline Palms Back Press is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Incline Palms Back 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 Palms Back Press?
Other exercises for the pectorals include Dumbbell Incline Palms Back Press, Smith Machine Press Incline, Dumbbell Incline Squeeze Press and Barbell Incline Bench 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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