Band Incline Hammer Press
Chest day just got an upgrade! Target your upper chest with resistance band power. Strength & stability in one incline press.
The Band Incline Hammer Press 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 Hammer Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Band Incline Hammer Press Variations and Alternatives
How to do the Band Incline Hammer Press
Secure the resistance band at the base of an incline bench, making sure it's fixed firmly to avoid slippage.
Sit on the bench with your back flat against the backrest, which should be set to an incline position (typically around 45 degrees).
Grab the handles of the band with each hand in a hammer grip (palms facing each other).
Start with your elbows bent and the handles at chest level, ensuring the band has a slight tension.
Press the handles upwards in a slight arc until your arms are extended above you, but without locking out your elbows completely.
Squeeze the chest muscles at the top of the movement and hold briefly.
Slowly lower the handles back to the starting position at your chest level, controlling the resistance of the band.
Repeat the movement for the desired number of repetitions and sets.
Make sure to maintain proper form and use a resistance level that allows for full control of the movement throughout the entire exercise. Adjust the bench and the band accordingly if the tension is not appropriate during the initial setup.
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Band Incline Hammer Press FAQs
What muscles does the Band Incline Hammer Press work?
The Band Incline Hammer Press 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 Hammer Press?
Incline bench or resistance bands.
Is the Band Incline Hammer Press 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 Hammer Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Incline Hammer Press variations and alternatives?
Similar exercises include the Band Bench Press, Band Bench Incline Two-Arm Hammer-Grip Row, Alternating Band Incline Hammer Curl and Band Incline Bench Press.
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