# Band Chest Fly

URL: https://heatsy.app/ex/band-chest-fly

Also known as: Band Crossover, Resistance Band Chest Fly, Band Chest Flye, Band Chest Flies, Banded Chest Fly, Resistance Band Chest Flye

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](https://heatsy.app/ex/cable-fly)
- [Dumbbell Fly](https://heatsy.app/ex/dumbbell-fly)