Band Chest Fly

A chest isolation movement. Resistance bands provide a deep stretch and a smooth resistance curve that keeps the pectorals under constant load.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Anchor the band at chest height. Stand facing away from the anchor. Hold handles with a neutral grip and slight elbow bend.

Instructions

1. Bring your hands together in an arc in front of your chest.
2. Squeeze the pectorals hard.
3. Return slowly to the start until you feel a stretch.
4. Keep your shoulders retracted.
5. Maintain a braced core.

Common Mistakes

1. Bending the elbows too much.
2. Shrugging.
3. Losing tension at the bottom.

Alternative Exercises

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Upright Row

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Upper Chest Crossovers

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Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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