Band Incline Chest Press
Build a bigger chest at home! This band exercise mimics an incline press, targeting your upper pecs for balanced strength.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Secure a resistance band at the bottom of a support structure, such as a squat rack or a sturdy piece of furniture. If available, place a stability ball or an incline bench angled between 30 to 45 degrees in front of the resistance band to support your body during the exercise.
2. With your back facing the anchor point, grip the handles of the resistance band and step forward to create tension in the band.
3. Position your hands at chest level, slightly wider than shoulder-width apart, with palms facing down if using a stability ball or bench. If standing, stagger your stance with one foot forward for balance.
4. Brace your core and maintain a straight back. If using a ball or bench, make sure your head to hips form a straight line and rest on the ball or bench.
5. Press the handles forward until your arms are fully extended, aiming to keep the angle consistent with an incline press motion—upward and outward.
6. Pause briefly at the top of the movement as you contract your chest muscles.
7. Slowly return the handles to the starting position, focusing on the eccentric contraction of the chest muscles.
8. Perform the desired number of repetitions and sets. Ensure that you maintain tension in the band throughout the whole movement without letting it slack.
Remember to breathe out as you press the handles away from your chest and inhale as you bring them back to the starting position. Adjust the resistance of the band or your stance to increase or decrease the difficulty of the exercise.
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