Incline Resistance Band Flye — how to, muscles worked, alternatives

How to do the Incline Resistance Band Flye

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

Full technique — 7 steps

Set a bench to a low-to-moderate incline and pass the band under the back of the bench.
Lie back with your feet flat on the floor and a band handle in each hand.
Grip the handles and start with arms opened wide, elbows slightly bent, palms facing inward.
Pull your shoulder blades back into the bench.
Sweep your arms upward and inward in a wide arc until your hands are above your shoulders.
Squeeze your chest briefly without turning the movement into a press.
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

Substitutes by equipment

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

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 5% of bodyweight
Easier Single Arm Resistance Band Chest Flye Beginner
This exercise Incline Resistance Band Flye Beginner
Harder Cable Low-to-High Overhead Flye Intermediate

Too hard for now? Start with the Single Arm Resistance Band Chest Flye.

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.