Chest · Resistance Band
Band Incline Fly
How to do the band incline 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 behind an incline bench and lie back holding a handle in each hand with arms extended above your upper chest, palms facing in and a slight bend in your elbows. Open your arms out wide in an arc until you feel a stretch across your chest, then bring the handles back together over your upper chest.
- 1A stretch across your upper chest at the bottom of the arc
- 2Your pecs squeezing the handles together at the top
- 3A fixed slight elbow bend held throughout the movement
Common mistakes
- Bending your elbows more to turn it into a press
- Letting the band pull your arms back too far and straining the shoulders
- Using momentum instead of a slow, controlled arc
Muscles worked
The band incline fly mainly works the upper chest and mid chest, with the front delts assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the band incline 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.