Band Incline Hammer Press

Muscles worked

Setup

1. Set an adjustable bench to a 30 to 45-degree incline.
2. Secure a resistance band behind the bench frame or under the seat at the base.
3. Sit on the bench and grasp the handles with a neutral grip, meaning your palms are facing each other.
4. Position your hands at chest level with your elbows tucked at a 45-degree angle from your torso.

How to do it

1. Exhale and press the handles upward and slightly inward toward the center of your chest.
2. Extend your arms fully without locking out your elbows to maintain constant tension on the muscles.
3. Inhale as you slowly lower the handles back to the starting position, resisting the band's pull.
4. 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.

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