A Complete Guide to Resistance Band Exercises

Incline Chest Press

Exercise Information

Exercise Name:Incline Chest Press
Resistance Band Type:A resistance band with handles
Equipment Required:
Body Parts Exercised:Chest

Exercise Procedure

Exercise Start Position
  1. Start in a straddle stance with your front leg bent and core activated with the middle of the resistance band under your back foot.
  2. Grasp a handle in each hand and bring the handles to your shoulder level. The length of the resistance band should be such that there is tension at this start position.
  3. Your elbow should be directly behind your hand (in line with the resistance band).
Exercise End Position
  1. Arms extended diagonally forward whilst maintaining the posture with which you started
Exercise Start Position
Exercise End Position
Action
  1. With your elbows directly behind your hands (in line with the resistance band), extend your arms diagonally forward until your arms are straight, without the elbows being locked.
  2. Return to the starting position and repeat.
Modification Options
  • Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise. Breathe out as you extend your arms and breathe in as you bend your arms.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Technique Tips
  • Breathe out as you extend your arms and breathe in as you bend your arms.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Incline Chest Press Demonstration Video