Are you tired of performing the same chest exercises routine every day and not getting the desired results? You might be looking for a way to spice up your workout routine with new and effective exercises. One of the best exercises to target your upper chest muscles is the resistance band incline press. We understand the boredom that comes with repetition in fitness routines and believe that adding variation to your workouts can be the key to overcoming a performance plateau. In this blog post, we’ll demonstrate how the resistance band incline press exercise can help you achieve a chiseled upper chest. So, let’s get started!
Resistance Band Incline Press Summary
- Primary Muscles: Pectoralis Major – Clavicular
- Secondary Muscles: Deltoid – Anterior, and Triceps Brachii
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Resistance Band Incline Press Instructions
- Attach the resistance bands to your anchor point near the floor.
- Grab the handles with both your hands while away from your anchor point.
- Bring your arms to the starting position where the handles are outside of your chest with your elbows to the side.
- Now ensure the bands are stretch for the proper resistance.
- Then press your arms in the incline using your upper chest. Maintain your hands slightly wider than shoulder-width.
- Now return your arms and hands to the starting position.
- Repeat your incline presses for 8-12 reps.
Video Tutorial
Resistance Band Incline Press Muscles
Target (Agonist)
- Pectoralis Major, Clavicular
Synergists
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- No Significant Stabilizers
Antagonist Stabilizers
- None
Benefits of Resistance Band Incline Press
The Resistance Band Incline Press is an excellent exercise for targeting the pectoralis major – clavicular muscle. This exercise is beneficial because it allows you to work the muscle in a way that is more isolated than other pressing exercises. As you press the band, your pectoralis major – clavicular muscle is recruited to help stabilize the movement, which helps to ensure that the targeted muscles are being properly engaged. Additionally, because you are working with a band, you are able to vary the intensity of the exercise to suit your needs. This allows you to tailor the exercise to your individual fitness level and goals.
Tips for Performing Resistance Band Incline Press
When you wish to attain the optimum improvement, follow these basic tips. Also, if you would like to avert injuries, stick to these tips.
- Add More Bands To Multiply The Workout. When you start to easily do 12 or more reps every exercise, then you need to raise the level of resistance. You can either do this by elongating the band further at the outset of the move or by using more bands. The recommended method is to add some more bands since it is easily repeatable to have a similar resistance on every workout.
- Complete The Appropriate Number Of Sets Utilizing Rest. Your target at first might be to do 3 sets to near failure. In reality, you can increase to 5 sets. If your muscle tissue isn’t exhausted at the conclusion of 3 – 5, something should change. First, you can increase the resistance to make each rep tougher. Next, you can decrease the rest time between your sets.
Benefits and Tips Video
Frequent Mistakes To Avoid
You need to keep from making these very common mistakes to support fine form and reaching your goals. As well
- Don’t have unequal tension one each band, because you will train both sides differently.
- Stop Cheating. In almost all, cheating is employing momentum instead of the strength of your agonist (target) muscle tissue. Occasionally, a little bit cheating on your final rep can be beneficial to overload your muscle, although not for more than a couple of reps.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
If you find that the Resistance Band Incline Press is too difficult or if you are just looking for a change of pace, there are several variations, complementary, and alternative exercises that you can do. Below is a list of exercises that work similar muscles as the Resistance Band Incline Press.
Resistance Band Push Ups
Resistance band push ups provide a great complementary or alternative exercise to resistance band incline presses. This exercise works the chest, triceps, and shoulders, while also incorporating the core and back muscles to stabilize the body. The bands allow you to adjust the level of difficulty by changing the distance between the handles. This exercise is great for those looking to increase their upper body strength and improve their form for regular push ups. Resistance band push ups can also be done in a variety of ways, including standard, wide arm, and diamond push ups.
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys are an excellent complementary exercise to Resistance Band Incline Press. This exercise helps to target the lower chest muscles, and can be performed with either a single band or two bands attached to a sturdy object. The exercise is performed by starting with the arms outstretched and the bands attached to the object. From this position, slowly bring the arms together in front of the chest while keeping tension in the band. When the arms come together, slowly press them back out to the starting position. This exercise helps to develop strength in the lower chest muscles, which is beneficial for developing overall chest strength.
Resistance Band High Chest Flys
Resistance Band High Chest Flys are a great complementary or alternative exercise to the Resistance Band Incline Press. This exercise targets the chest and front deltoid muscles and is best performed while lying on a bench. The bands should be held with palms facing inward and arms extended out to the sides. Slowly bring the arms together in an arc-like motion until the hands meet in front of the chest. Return to the starting position and repeat for desired reps. This exercise helps develop strength, stability, and muscular endurance. It can also help improve shoulder mobility and stability.
Check Out These Top Resistance Band Exercises
Resistance Band Flys
Resistance Band Flys are a great complementary exercise to the Resistance Band Incline Press. It is an upper body movement that works the chest, shoulders, and triceps. To perform this exercise, you’ll need two resistance bands and a door frame or pole to secure them to. Stand with your feet shoulder-width apart and hold one handle in each hand. Keep your arms straight and slowly move them out and away from your body as if you were doing a fly movement. Keep tension on the bands and slowly bring your arms back in towards your body to complete the movement. This exercise can be used as an alternative to the Resistance Band Incline Press if you don’t have access to an incline bench.
Resistance Band Chest Press
The Resistance Band Chest Press is a great complementary or alternative exercise to the Resistance Band Incline Press. This exercise works the chest muscles by pushing the bands outward from the chest. It can be done from a seated or standing position, and is a great way to target the pectoralis major and minor muscles. Additionally, this exercise can be done with a variety of band tensions, making it suitable for both beginners and more experienced lifters alike. Furthermore, by combining this exercise with the Resistance Band Incline Press, you can create a comprehensive workout that targets both the upper and lower chest.
Standing Cable Chest Press
The Standing Cable Chest Press is a great complementary or alternative exercise to the Resistance Band Incline Press. It is an excellent way to increase the intensity of your chest workout and target the chest muscles from a different angle. The Standing Cable Chest Press allows you to use heavier weights, as well as target both the upper and lower chest muscles. The resistance of the cable is also adjustable, making it a great exercise for all levels of strength training. It is also easier on the joints than the Resistance Band Incline Press, as it requires less range of motion.
Find More Chest Exercises Here
Opposing Complementary Exercises
It is important to balance the muscles worked in any exercise routine. In order to achieve a balanced body, it is necessary to use exercises that target opposing muscle groups. The following list of exercises complement the Resistance Band Incline Press by working the opposing muscles.
Resistance Band Bent Over Rows
Resistance Band Bent Over Rows are the perfect complementary exercise to Resistance Band Incline Presses because they work the opposing muscle groups. The bent over rows target the back and the biceps, while the incline presses target the chest and triceps. By completing both exercises, the muscles in the back, chest, biceps, and triceps are all strengthened. Furthermore, Bent Over Rows help to create balance in the body as it is important to maintain a healthy posture and prevent injury.
Resistance Band Bent Over Rear Lateral Raises
Resistance Band Bent Over Rear Lateral Raises are the perfect complement to Resistance Band Incline Press. This exercise works the opposing muscle group of the shoulders, targeting the muscles of the back such as the rear deltoids, trapezius, and rhomboids. This exercise is great for developing balance in the shoulder muscles and increasing overall shoulder stability. By doing this exercise in combination with Resistance Band Incline Press, you can achieve a well-rounded shoulder workout that will help you build strength, stability, and overall muscle definition.
Resistance Band Straight Back Seated Rows
Resistance Band Straight Back Seated Rows are a great way to complement the Resistance Band Incline Press. While the Incline Press works the chest muscles, the Seated Rows work the back muscles. This creates a balanced workout that can help strengthen both muscle groups. When done together, this combination of exercises can help to build strength, improve posture, and tone the arms and shoulders. The Seated Rows also help to engage and strengthen the core muscles, making them an important part of any workout routine.
Transform Your Upper Body with the Resistance Band Incline Press
One way to transform your upper body and build strong, defined muscles is by incorporating resistance band incline presses into your workout routine. This exercise targets the chest, shoulders, and triceps, giving you a complete upper body workout. Resistance bands offer a unique challenge by creating constant tension throughout the movement, increasing the overall effectiveness of the exercise. With proper form and consistent effort, the resistance band incline press can help you reach your fitness goals and achieve a stronger, more confident physique.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Resistance Band Exercises
