Step by step instructions, muscle activation and variants for the Band Incline Fly.
The band incline fly is a chest isolation exercise performed lying on an incline bench with a resistance band anchored low behind the bench. The incline angle targets the upper portion of the pectoralis major while the band's constant tension provides a unique stimulus throughout the full arc of the movement.
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The Band Incline Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.