Band Chest Fly
A standing band fly that brings both hands together in front of the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Anchor the middle of the band at chest height on a fixed post or bar. Do not use a door.
- Face away from the anchor in a split stance. Hold one end in each hand with the arms open and elbows slightly bent.
Do the rep
- Bring both hands together in front of the chest without changing the elbow bend.
- Open the arms under control until the upper arms reach the line of the trunk.
What counts as a rep
One rep brings both hands together in front of the chest and returns the upper arms to the line of the trunk with a fixed slight elbow bend.
One rep brings both hands together in front of the chest and returns the upper arms to the line of the trunk with a fixed slight elbow bend.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep a small fixed elbow bend.
- Use a stronger band when the reps get easy.
Common mistakes
Turning the fly into a press
What you seeThe elbows bend more as the hands move back.
FixUse a lighter band and keep the same elbow bend.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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