Chest Fly (Band)

Wrap band around a post behind you. Hold ends. Fly hands together in front of chest.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

front shoulders

What you need and how to position yourself before starting.

resistance band

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Secure a resistance band to a sturdy anchor point at chest height.
- Stand facing away from the anchor point, holding the ends of the band in each hand with your arms extended out to the sides.
Step 2Position Your Body
- Stand with your feet shoulder-width apart and knees slightly bent.
- Engage your core and keep your back straight while maintaining a neutral spine.
Step 3Start the Movement
- With your arms extended out to the sides, palms facing forward, take a deep breath.
- Begin the movement by bringing your hands together in front of your chest, keeping a slight bend in your elbows.
Step 4Squeeze the Chest
- As you bring your hands together, focus on squeezing your chest muscles.
- Ensure that your shoulders remain down and away from your ears throughout the movement.
Step 5Return to Start
- Slowly reverse the movement, allowing your arms to return to the starting position while maintaining control.
- Keep the tension in the band as you extend your arms out to the sides.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that you maintain proper form with each rep.
- Focus on controlled movements rather than rushing through the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully release the tension in the band.
- Step away from the anchor point and safely store the band.