Band Incline Close Grip Chest Press – Single Arm

Overview

The Resistance Band Close Grip Chest Press is a variation of the traditional chest press exercise that targets the muscles of the chest, specifically the inner portion of the pectoralis major, as well as the triceps. By using a close grip with the resistance band, this exercise places greater emphasis on the triceps while still engaging the chest muscles.

Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself facing away from the anchor point and grab the band in one hand. Also make sure you are far enough away that there is no slack when your elbow is tucked in to your side, pointing backwards and your hand pointing forward.

This is the starting position.

From here extend your hand forward and up, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Benefits

• Targeted Tricep Engagement: The exercise effectively targets and strengthens the triceps, providing an excellent workout for building tricep strength and definition.
• Emphasis on Inner Chest: The close grip position places greater emphasis on the inner portion of the pectoralis major, helping to develop and define the central chest muscles.
• Portable and Versatile: Resistance bands are lightweight and easy to carry, making the close grip chest press exercise accessible almost anywhere, whether at home, in the gym, or while traveling. It offers a practical workout option for those looking to work their chest and triceps without the need for heavy equipment.

Area focus

• Chest

Primary muscles

• Pectorals

Secondary muscles

• Triceps

Exercise type