Band Incline Fly
Target your upper chest with the Band Incline Fly! A great way to build pecs with constant tension, even at home.
The Band Incline Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: incline bench or resistance bands.
Required Equipment
Band Incline Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Band Incline Fly Variations and Alternatives
How to do the Band Incline Fly
Attach a resistance band to a low point behind the incline bench.
Sit on an incline bench set at around a 45-degree angle, with your back firmly against the pad.
Grab the handles of the band with each hand and press your arms up over your chest, similar to the top position of an incline dumbbell press.
Keep your elbows slightly bent and locked in this fixed position throughout the exercise.
Lower your arms out to the sides in a wide arc until you feel a stretch on your chest. Inhale as you perform this movement.
Bring the handles back together in an arc, as if hugging a big tree. The movement should be done in a controlled manner while exhaling.
Focus on using your chest to pull the bands back together and squeeze your chest muscles as you reach the top of the movement.
Repeat the movement for the desired number of repetitions.
Make sure to choose a resistance band that allows you to perform the exercise with proper form while still challenging your muscles. Avoid allowing the band to pull your arms back too quickly, risking shoulder injury.
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Band Incline Fly FAQs
What muscles does the Band Incline Fly work?
The Band Incline Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Band Incline Fly?
Incline bench or resistance bands.
Is the Band Incline Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Incline Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Incline Fly variations and alternatives?
Similar exercises include the Band Standing Single-Arm Chest Fly, Alternating Band Low Chest Fly, Band Bench Press and Band Chest Fly.
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