Chest · Resistance Band
Band Incline Chest Fly
How to do the band incline chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Anchor a resistance band low and behind you, then sit or stand leaning back at an incline with a handle in each hand and arms opened out to your sides. Keep a soft bend in the elbows and bring your hands together up and in front of your upper chest in a wide arc, then control the stretch back to the start.
- 1A stretch across the upper chest as your arms open wide
- 2The upper chest squeezing your hands together at the top
- 3Constant band tension through the whole arc
Common mistakes
- Bending the elbows so much it turns into a press
- Letting the shoulders roll forward off the start position
- Snapping the hands together with momentum
Muscles worked
The band incline chest fly mainly works the upper chest and mid chest, with the front delts assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the band incline chest fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.