# Incline Resistance Band Flye

A chest fly lying on an incline bench with a resistance band passed under the back of the bench. Trains the upper chest through a wide arc, with the band pulling hardest near the top.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-fly/video/female.mp4
- HTML: https://seto.fit/exercises/incline-resistance-band-flye/

## Muscles worked

- Upper chest: 9/10
- Front delts: 6/10
- Mid chest: 6/10
- Biceps: 3/10
- Serratus anterior: 3/10

## How to do the Incline Resistance Band Flye

1. Set the bench to an incline and pass the band under it.
2. Lie back with your feet flat and hold a handle in each hand.
3. With a slight bend in your elbows, sweep handles up and inward.
4. Slowly return to the starting position, feeling a stretch.

### Full technique — 7 steps

1. Set a bench to a low-to-moderate incline and pass the band under the back of the bench.
2. Lie back with your feet flat on the floor and a band handle in each hand.
3. Grip the handles and start with arms opened wide, elbows slightly bent, palms facing inward.
4. Pull your shoulder blades back into the bench.
5. Sweep your arms upward and inward in a wide arc until your hands are above your shoulders.
6. Squeeze your chest briefly without turning the movement into a press.
7. Open your arms back out along the same arc until you reach a loaded chest stretch.

## Common mistakes

- Turning it into a press
- Straightening or bending elbows mid-rep
- Shoulders rolling forward at the top
- Cutting the stretch short
- Bench set too steep

## Form cues

- Slight elbow bend, fixed angle
- Sweep up and in
- Don't press the handles
- Set shoulders into bench
- Open to full stretch

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Mid Cable Flye](https://seto.fit/exercises/mid-cable-flye/), [Lying Cable Flye](https://seto.fit/exercises/lying-cable-flye/)
- **Dumbbells**: [Incline Dumbbell Svend Press](https://seto.fit/exercises/incline-dumbbell-svend-press/), [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/)
- **Weight plates**: [Incline Svend Press](https://seto.fit/exercises/incline-svend-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Standing Bodyweight Flye](https://seto.fit/exercises/standing-bodyweight-flye/) — 5% of bodyweight
- Easier: [Single Arm Resistance Band Chest Flye](https://seto.fit/exercises/single-arm-resistance-band-chest-flye/) — Beginner
- **This exercise: Incline Resistance Band Flye — Beginner**
- Harder: [Cable Low-to-High Overhead Flye](https://seto.fit/exercises/cable-low-to-high-overhead-flye/) — Intermediate

## Quick answers

### What muscles does the Incline Resistance Band Flye work?

Primary: Upper chest 9/10. Also works: Front delts 6/10, Mid chest 6/10, Biceps 3/10, Serratus anterior 3/10.

### When should I do the Incline Resistance Band Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Incline Resistance Band Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Resistance Band Flye?

Cable machine: Mid Cable Flye, Lying Cable Flye. Dumbbells: Incline Dumbbell Svend Press, Dumbbell Floor Flye. Weight plates: Incline Svend Press.

### What is an easier version of the Incline Resistance Band Flye?

Single Arm Resistance Band Chest Flye (Beginner), Standing Bodyweight Flye (5% of bodyweight).

### What is a harder version of the Incline Resistance Band Flye?

Cable Low-to-High Overhead Flye (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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