Exercise guide
Band Incline Hammer Press
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This exercise targets the upper pectorals and anterior deltoids using a neutral grip to reduce shoulder strain while providing peak tension at the top of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set an adjustable bench to a 30 to 45-degree incline.
- Secure a resistance band behind the bench frame or under the seat at the base.
- Sit on the bench and grasp the handles with a neutral grip, meaning your palms are facing each other.
- Position your hands at chest level with your elbows tucked at a 45-degree angle from your torso.
How to do it
- Exhale and press the handles upward and slightly inward toward the center of your chest.
- Extend your arms fully without locking out your elbows to maintain constant tension on the muscles.
- Inhale as you slowly lower the handles back to the starting position, resisting the band's pull.
- Maintain a controlled tempo of 2 seconds for the press and 2 seconds for the return.
Form checklist
- Keep your shoulder blades retracted and pressed firmly into the bench.
- Ensure your wrists remain straight and do not bend backward under the band's tension.
- Maintain a neutral grip with palms facing each other throughout the entire range of motion.
- Keep your feet flat on the floor to provide a stable base of support.
Pro tips
- Focus on 'squeezing' your inner chest at the top of the movement where the band tension is highest.
- Avoid letting the bands snap your hands back; the eccentric (lowering) phase is where significant muscle growth is stimulated.
Make it harder
- Add a 2-second pause at the top of the movement to emphasize the peak contraction.
- Use a heavier resistance band or choke up on the band to increase the baseline tension.
Frequently asked
- What muscles does the band incline hammer press work?
- The band incline hammer press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the band incline hammer press?
- The band incline hammer press uses resistance band.
- Is the band incline hammer press good for beginners?
- The band incline hammer press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.