Band Incline Palm In Press

Muscles worked

Setup

1. Set an incline bench to a 30-45 degree angle.
2. Anchor a resistance band securely under the back legs of the bench or behind your upper back.
3. Sit on the bench and grasp the band handles with a neutral grip, palms 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 bands upward and slightly inward toward the midline of your body until your arms are fully extended.
2. Squeeze your chest at the top of the movement for one second, maintaining the neutral 'palms-in' hand position.
3. Inhale and slowly lower the bands back to the starting position over a 2-3 second count.
4. Stop the descent just before the tension leaves the band to maintain constant muscle engagement.

Form checklist

• Keep your shoulder blades retracted and pressed firmly into the bench throughout the set.
• Maintain straight, neutral wrists to avoid strain from the band's pull.
• Ensure your feet remain flat on the floor to provide a stable base for the press.
• Avoid locking out your elbows aggressively at the top to keep tension on the muscles.

Pro tips

• Focus on driving your biceps toward each other at the top of the movement to maximize upper chest fiber recruitment.
• Control the eccentric (lowering) phase strictly; the band will want to snap back, so use your chest muscles to resist the pull.

Make it harder

• Pause for 2 seconds at the top of the rep where the band tension is at its maximum.
• Use a thicker resistance band or double up two smaller bands to increase the load.

Frequently asked

What muscles does the band incline palm in press work?

The band incline palm in press primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the band incline palm in press?

The band incline palm in press uses resistance band.

Is the band incline palm in press good for beginners?

The band incline palm in 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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