How to do a Loop Band Single Arm Incline Chest Press
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Single Arm Incline Chest Press
Instructions for Proper Form
Similar to other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. By performing this exercise on a single side, there is a greater need to recruit your core, as well as prevents you from compensating for any discrepancies in strength between sides. The incline of the bench places more emphasis on your upper chest and shoulders, while the use of loops bands allows for increasing resistance as progress throughout your range of motion.
- Anchor one band at roughly knee height.
- Position yourself so your back is facing the anchor.
- Grab the band in one hand.
- Place one foot forward and one foot back and brace your core to increase stability in your stance throughout the exercise.
- Lean slightly forward with elbows pointed back and slightly outward and hand positioned at chest height.
- Exhale to extend your arms at a normal pace in a forward and upward motion towards the ceiling or sky.
- Control the resistance back to the starting position at a normal pace and repeat the movement.
- Switch to the opposite side after the set is complete.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Resisting Rotation
Your core is responsible for stabilizing your upper body during this exercise. Because the resistance isn’t balanced between both sides, you’ll naturally engage your core to resist this rotation. Ensure that you’re only resisting the rotation, and keeping your upper body stable. Don’t use your core to assist in performing the exercise.
Alternative Exercises to Loop Band Single Arm Incline Chest Press
1. Handle Band Pec Fly
44.6 mSCORESWAPPED 127 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
- Beginner
- Chest
- Handle Bands
2. Push Up on Knees
83.4 mSCORESWAPPED 126 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
- Beginner
- Chest
3. Dumbbell Floor Press
73.8 mSCORESWAPPED 119 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
4. Loop Band Push Up
32.8 mSCORESWAPPED 104 TIMESThis enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.
- Beginner
- Chest
- Loop Bands
5. Loop Band Standing Decline Chest Press
39 mSCORESWAPPED 103 TIMESTargeting the lower chest muscles, this exercise is performed standing, using a loop band to mimic the decline press movement. It provides an effective way to isolate and strengthen the lower pectorals, enhancing the chest's overall definition. The band's resistance can be easily adjusted, making this variation suitable for various fitness levels while also engaging the core due to the standing position.
- Beginner
- Chest
- Loop Bands
6. Chest Expansion
11.7 mSCORESWAPPED 100 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
- Beginner
- Chest
7. Loop Band Standing Chest Press
22.3 mSCORESWAPPED 90 TIMESSimulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.
- Beginner
- Chest
- Loop Bands
8. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 84 TIMESModifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.
- Beginner
- Chest
- Loop Bands
9. Walkout to Push Up
15.4 mSCORESWAPPED 78 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
- Beginner
- Chest
10. Crab Pose
9.5 mSCORESWAPPED 76 TIMESCrab Pose is a bodyweight exercise that primarily targets the glutes and hamstrings. By holding yourself up with your hands behind you and feet on the ground, it also engages the shoulders and core for stability. This is a great exercise for improving flexibility and strength in the posterior chain, as well as enhancing shoulder mobility.
- Beginner
- Chest