# Reverse Grip Resistance Band Incline Bench Press

A band press lying back on an incline bench with your palms facing you, targeting the upper chest and front delts with help from the triceps. The band is anchored low at the foot end of the bench.

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

## Muscles worked

- Upper chest: 8/10
- Front delts: 8/10
- Triceps: 6/10
- Biceps: 3/10
- Serratus anterior: 3/10
- Rotator Cuff: 3/10

## How to do the Reverse 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 you.
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 low at the front of the bench, near your feet.
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 you.
4. Press the handles upward until your arms are straight above your shoulders.
5. Keep your elbows close to your sides and your wrists straight as you press.
6. Lower the handles under tension until your hands return beside your shoulders.

## Common mistakes

- Bench set too steep
- Wrists bending back excessively
- Elbows flaring away from torso
- Letting band snap back
- Lifting hips off the bench

## Form cues

- Use a low incline
- Palms face you
- Keep wrists straight
- 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**: [Reverse Grip Dumbbell Incline Bench Press](https://seto.fit/exercises/reverse-grip-dumbbell-incline-bench-press/), [Alternating Dumbbell Incline Bench Press](https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/)
- **No equipment**: [Decline Push-Up](https://seto.fit/exercises/decline-push-up/), [Decline Knee Push-Up](https://seto.fit/exercises/decline-knee-push-up/)
- **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/)

## 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: Reverse 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 Reverse Grip Resistance Band Incline Bench Press work?

Primary: Upper chest 8/10, Front delts 8/10. Also works: Triceps 6/10, Biceps 3/10, Serratus anterior 3/10, Rotator Cuff 3/10.

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

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

### When should I do the Reverse 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 Reverse 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 Reverse Grip Resistance Band Incline Bench Press?

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

### What is a harder version of the Reverse 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/

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