Banded-Handle Pec Fly
Target your chest with the Banded-Handle Pec Fly! Build strength & definition with this accessible resistance band exercise.
The Banded-Handle Pec Fly mainly works the chest, with help from the shoulders and biceps. You'll need: resistance bands.
Required Equipment
Banded-Handle Pec Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Banded-Handle Pec Fly Variations and Alternatives
How to do the Banded-Handle Pec Fly
Attach a resistance band to a low sturdy anchor point. If you're at a gym, you can use a cable station.
Stand facing away from the anchor point, picking up one end of the band in each hand.
Step forward into a staggered stance for stability with one foot in front of the other.
Lean slightly forward from your hips, keeping your back straight.
Start with your arms extended out to your sides at a lower chest height, palms facing forward and the band slightly taut.
Keeping your arms almost straight (with a slight bend in the elbows), bring your hands together in front of your body in a wide arc motion.
Squeeze your chest muscles as your hands meet at the center, maintaining tension on the band throughout the movement.
Slowly reverse the motion to return to the starting position with control, feeling a stretch in your chest muscles.
Perform the desired number of repetitions and sets.
Always maintain good posture throughout the exercise, avoid locking out your elbows, and ensure movements are smooth and controlled. Adjust the resistance of the band as needed to match your strength level and desired intensity.
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Banded-Handle Pec Fly FAQs
What muscles does the Banded-Handle Pec Fly work?
The Banded-Handle Pec 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 Banded-Handle Pec Fly?
Resistance bands.
What workout day should the Banded-Handle Pec Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Banded-Handle Pec Fly variations and alternatives?
Similar exercises include the Band Standing Single-Arm Chest Fly, Alternating Band Low Chest Fly, Band Bench Press and Band Chest Fly.
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