How to do the Neutral Grip Resistance Band Incline Bench Press
- Lie back on the incline bench, a band handle in each hand.
- Start with your hands at shoulder level, palms facing each other.
- Press up until your arms are straight above your shoulders.
- Slowly return to the starting position, controlling the band's pull.
Full technique — 6 steps
- Set the bench to a low-to-moderate incline and anchor the band around the bench legs behind you.
- Lie back with feet flat on the floor and take one handle in each hand at shoulder level.
- Start with elbows bent below the bench line and palms facing each other.
- Keep your elbows angled in toward your sides and your palms facing each other throughout.
- Press the handles upward until your arms are straight above your shoulders.
- 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
Compared with similar variants
| Neutral Grip Resistance Band Incline Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Intermediate |
| Technique to learn | easy | moderate | moderate | moderate |
| How tiring | low | high | moderate | high |
| Shoulder | low | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Resistance bands, Adjustable bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Machine
- Alternating Machine Incline Chest Press Same level
- Machine Incline Chest Press Same level
Suspension trainer
No equipment
- Decline Knee Push-Up Same level
- Close Grip Decline Push-Up Harder
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
- Harder Dumbbell Incline Bench Press
- Harder Barbell Incline Bench Press
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).
