Band Chest Fly
Target your chest with the band chest fly! Strengthen and define your pecs from home with this accessible exercise.
The Band Chest Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: resistance bands and cable machine.
Required Equipment
Band Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Band Chest Fly Variations and Alternatives
How to do the Band Chest Fly
Start by attaching a resistance band to a stable object or cable machine at chest level. If you have two bands, attach each separately to form two anchor points.
Stand with your back to the anchor, grabbing the ends of the resistance band with each hand. Step forward to create tension in the bands.
With a slight bend in your elbows, extend your arms out to the sides parallel to the floor. This is your starting position.
Keeping your torso stationary, bring your hands together in front of you by squeezing your chest and moving primarily at the shoulder joint. The only movement should occur in your arms; keep your wrists straight throughout the exercise.
Once your hands meet in front of your chest, pause and contract your chest muscles.
Slowly reverse the movement back to the starting position, feeling a stretch in your chest as you return.
Perform the exercise for the desired number of repetitions and sets.
Tips:
Keep your core engaged and back straight throughout the movement.
Avoid jerky movements; perform the exercise in a controlled manner.
Start with a lighter resistance to master the form before progressing to a heavier band.
Ensure the band is securely attached to prevent it from snapping back.
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Band Chest Fly FAQs
What muscles does the Band Chest Fly work?
The Band Chest Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Band Chest Fly?
Resistance bands and cable machine.
Is the Band Chest Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Chest Fly variations and alternatives?
Similar exercises include the Alternating Band Low Chest Fly, Band Bench Press, Band Single-Arm Chest Press and Band High Fly.
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