Band Chest Fly

Body region

• Chest
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid

Holds

• Serratus Anterior
• Rectus Abdominis
• Biceps

Equipment

• Resistance Band

Technique

1. Anchor a band behind you at chest height and hold an end in each hand, arms out to the sides with a soft bend in the elbows.
2. Stand in a split stance with the torso slightly forward and ribs down.
3. Sweep both hands forward in a wide arc until they meet in front of the chest.
4. Pause and squeeze, then open the arms slowly back to the start.

Cues

• Think of hugging a large tree.
• Keep the elbow angle the same throughout the arc.

Common mistakes

• Bending and straightening the elbows so it turns into a press.
• Using a band so heavy that the shoulders roll forward.
• Letting the arms go far behind the body at the start.

Alternatives

• Cable Fly
• Dumbbell Fly