# Neutral Grip Resistance Band Incline Bench Press

A band press lying back on an incline bench with your palms facing each other, targeting the upper chest and front delts with help from the triceps. The band is anchored under the bench, so resistance builds as your arms straighten.

- Beginner · Compound
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-hammer-press/video/female.mp4
- HTML: https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/

## Muscles worked

- Upper chest: 9/10
- Front delts: 8/10
- Triceps: 7/10
- Mid chest: 4/10
- Serratus anterior: 3/10
- Rotator Cuff: 3/10

## How to do the Neutral Grip Resistance Band Incline Bench Press

1. Lie back on the incline bench, a band handle in each hand.
2. Start with your hands at shoulder level, palms facing each other.
3. Press up until your arms are straight above your shoulders.
4. Slowly return to the starting position, controlling the band's pull.

### Full technique — 6 steps

1. Set the bench to a low-to-moderate incline and anchor the band around the bench legs behind you.
2. Lie back with feet flat on the floor and take one handle in each hand at shoulder level.
3. Start with elbows bent below the bench line and palms facing each other.
4. Keep your elbows angled in toward your sides and your palms facing each other throughout.
5. Press the handles upward until your arms are straight above your shoulders.
6. Lower the handles under tension until your hands return beside your shoulders.

## Common mistakes

- Bench set too steep
- Turning palms forward during the press
- Letting band snap back
- Lifting hips off the bench
- Shoulders rolling forward at the top

## Form cues

- Use a low incline
- Palms face each other
- Keep elbows angled in
- Keep shoulders down
- Finish with straight arms

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 1 min · 3 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.

- **Dumbbells**: [Alternating Dumbbell Incline Bench Press](https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/), [Single Arm Dumbbell Incline Bench Press](https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/)
- **Machine**: [Alternating Machine Incline Chest Press](https://seto.fit/exercises/alternating-machine-incline-chest-press/), [Machine Incline Chest Press](https://seto.fit/exercises/machine-incline-chest-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/)
- **No equipment**: [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/), [Close Grip Decline Push-Up](https://seto.fit/exercises/close-grip-decline-push-up/)

## Where to start and where to go next

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

- **This exercise: Neutral Grip Resistance Band Incline Bench Press — Beginner**
- Harder: [Dumbbell Incline Bench Press](https://seto.fit/exercises/dumbbell-incline-bench-press/) — Beginner
- Harder: [Barbell Incline Bench Press](https://seto.fit/exercises/barbell-incline-bench-press/) — Intermediate

## Quick answers

### What muscles does the Neutral Grip Resistance Band Incline Bench Press work?

Primary: Upper chest 9/10, Front delts 8/10. Also works: Triceps 7/10, Mid chest 4/10, Serratus anterior 3/10, Rotator Cuff 3/10.

### Which joints does the Neutral Grip Resistance Band Incline Bench Press load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Neutral Grip Resistance Band Incline Bench Press in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Neutral Grip Resistance Band Incline Bench Press?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 1 min, 3 reps in reserve.

### What can I do instead of the Neutral Grip Resistance Band Incline Bench Press?

Dumbbells: Alternating Dumbbell Incline Bench Press, Single Arm Dumbbell Incline Bench Press. Machine: Alternating Machine Incline Chest Press, Machine Incline Chest Press. Suspension trainer: Suspension Trainer Decline Push-Up. No equipment: Decline Knee Push-Up, Close Grip Decline Push-Up.

### What is a harder version of the Neutral Grip Resistance Band Incline Bench Press?

Dumbbell Incline Bench Press (Beginner), Barbell Incline Bench Press (Intermediate).

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

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/