Band High Fly

Targets the upper chest fibers. The high-to-low pulling arc provided by the band emphasizes the clavicular head and improves chest definition.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

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

Instructions

1. Bring the handles downward and together in front of your chest.
2. Squeeze the pectorals hard.
3. Return slowly to the stretch position.
4. Keep your chest up.
5. Maintain core stability.

Common Mistakes

1. Bending the elbows too much.
2. Using the shoulders to lead.
3. Shrugging.

Alternative Exercises

Wide Hand Push-Up

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Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.