About this exercise
A resistance band chest fly performed on an incline to isolate the upper pectorals through a wide arc of motion. The band's accommodating resistance challenges the muscle through the entire range, especially at the squeeze point.
Band Incline Chest Fly
Step by step instructions, muscle activation and variants for the Band Incline Chest Fly.
EasyUpper chest
How to Perform
- Anchor the resistance band securely behind you at a low point
- Lie on an incline bench set to 30–45 degrees, facing away from the anchor
- Hold one end of the band in each hand, arms extended overhead with a slight bend in the elbows
- Brace your core and press your back firmly against the bench
- With elbows slightly bent and fixed, open your arms out to the sides in a controlled arc
- Bring both arms back together overhead, squeezing the chest at the top
- Keep the movement smooth — avoid using momentum to close the arms
Muscle Activation
Primary
Upper chest
Secondary
Front shoulders
About the Band Incline Chest Fly
The Band Incline Chest 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.
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