Band Chest Fly
How to do it
Starting position
- Anchor the band to a sturdy post at chest height.
- Grip the band handles with both hands and take a step forward.
- Stand with your feet hip-width apart and keep your torso upright.
Movement
- Open your chest and keep your gaze forward.
- With your arms spread wide, bring them together as if hugging.
- Squeeze the center of your chest hard when the handles meet.
Breathing
Inhale as you open your arms, and exhale as you bring them together.
Trainer tips
- Keep a slight bend in your elbows and move in an arc
- Squeeze your inner chest as you bring them together
Cautions
- Excessive tension in your shoulders strains your rotator cuff, so do not raise your arms too high.
- Bending and straightening the elbows and turning it into a press
- Bringing the arms together with momentum
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
25 similar exercises
Representative exercise: Band Chest Fly
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- Standing Triple Straight Arm Chest Fly
- Band Low Fly
- Band High Fly
- Band Low Chest Fly
- Seated Arm Crossover and Chest Out on a Chair
- Band Incline Chest Fly
- Arm Crossover Chest Out
- Palms to Head Chest Fly
- Pulsing Chest Crossovers
- Standing Triple Arm Cross
- Shoulder Transverse Flexion
- Shoulder Transverse Adduction
- Bodyweight Standing Triangle Fly
- Ring Split Fly
- Seated Fly on a Padded Stool
- Seated Chest Clap on a Padded Stool
- Band Decline Fly
- Band Incline Fly
- Band Alternate Low Chest Fly
- Resistance Band Single Arm Fly
- Band Standing Single Arm Chest Fly
- Resistance Band Single Arm Low Chest Fly
- Suspension Split Fly
- Landmine Single Arm Side Low Fly
Related exercises
Band Alternate Low Chest FlyHarderBand Decline FlyHarderDumbbell FlySimilar exerciseCable Decline FlySimilar exercisePec Deck FlySimilar exerciseLying Elbow TouchSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.