Banded Chest Fly
Starting Posture
1. Attach one end of a resistance band to a stable anchor point at chest height. Stand facing away from the anchor point, holding the other end of the band in each hand.
How to Exercise
2. Begin with your arms extended out to the sides at shoulder height, palms facing forward. This is your starting position.
Breath Control
3. Inhale as you slowly bring your hands together in front of you, keeping a slight bend in your elbows. Exhale as you return to the starting position, keeping tension on the band.
Common errors
6. Common errors include using momentum to swing the arms together instead of controlling the movement, and not fully extending the arms out to the sides at the starting position.
Weights
Grips
7. For this exercise, use a neutral grip with palms facing forward throughout the movement.
Variations
8. To increase the intensity of the exercise, slow down the movement or use a heavier resistance band. You can also try performing the chest fly on an incline bench for a different angle of work.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
4. Focus on squeezing your chest muscles as you bring your hands together, and control the movement on the way back to avoid any jerky motions that could cause injury.
Cautions
5. Avoid using a resistance band that is too heavy, as this can strain the muscles or joints. Start with a lighter resistance and gradually increase as you build strength.