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Band Incline Fly

Step by step instructions, muscle activation and variants for the Band Incline Fly.

EasyUpper chest

About this exercise

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.

How to Perform

  • Set an adjustable bench to a 30–45 degree incline and anchor a resistance band low behind or beneath the bench
  • Lie back on the bench and hold one end of the band in each hand, arms extended above your chest with a slight bend at the elbows
  • Slowly open your arms out to the sides in a wide arc, lowering the hands until you feel a full stretch across the upper chest
  • Pause briefly at the bottom of the arc
  • Squeeze the chest and bring your hands back together above your chest, reversing the arc
  • Keep the slight bend in your elbows constant throughout; avoid straightening the arms fully

Muscle Activation

Primary
Upper chest
Secondary
Front shoulders

About the Band Incline Fly

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.

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