Band Middle Fly
Strengthen your chest with the band middle fly! A great exercise suitable for any fitness level.
The Band Middle Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: resistance bands.
Required Equipment
Band Middle Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Band Middle Fly Variations and Alternatives
How to do the Band Middle Fly
Attach a resistance band to a fixed object at chest level. If you're using a cable machine, attach the band to the machine frame. Make sure the anchor point is secure.
Stand with your feet shoulder-width apart, facing away from the anchor point. Hold the resistance band handles with your arms extended in front of you at chest level, palms facing down.
Keep a slight bend in your elbows as you engage your chest and pull your arms out to your sides. Move both arms simultaneously in a controlled manner.
Stretch the band until your arms are extended out to the sides in line with your shoulders, forming a T shape with your body.
Squeeze your chest muscles as you bring your arms together, returning to the starting position with control.
Perform the exercise for the desired number of repetitions and sets, making sure to maintain proper form throughout.
Tips: - Keep your movements slow and controlled to maintain tension on the chest muscles. - Don't let the band snap back quickly; control the resistance as you return to the starting position. - Avoid hunching your shoulders; keep them drawn back and down. - You can adjust the resistance by using bands of different thickness or by changing your distance from the anchor point. - Make sure to breathe out as you open your arms and breathe in as you return to the starting position.
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Band Middle Fly FAQs
What muscles does the Band Middle Fly work?
The Band Middle 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 Middle Fly?
Resistance bands.
Is the Band Middle 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 Middle Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Middle 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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