Chest Fly (Band)

How to do it

1. Anchor a band behind you at about chest height, face away and step out until it is under slight tension.
2. Hold the handles with your arms out to the sides at shoulder level or just below.
3. Bring your hands forward and across to meet in front of your chest, and pause.
4. Return slowly to the start.

Key cues

• Elbows slightly bent, held
• Hands meet at chest height
• Pause when they meet
• Slow return

Common mistakes

• Bending and straightening your elbows during the rep
• Letting your arms rise or sag from shoulder height
• Leaning your trunk to drive the handles
• Letting the band snap back

Muscles worked

Primary

Chest

Equipment

Resistance band and secure anchor point.

Variations

• Chest Fly

  Machine · Chest · Isolation

• Chest Fly (Dumbbell)

  Dumbbell · Chest · Isolation

References

1. Healthline: Resistance Band Chest Workout
2. ACE: Standing Chest Fly