Resistance Band Chest Fly
A standing fly against a resistance band anchored behind you, bringing the arms together in an arc to isolate the chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Sets
- 3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Anchor a band at chest height behind you, hold an end in each hand with arms open to the sides and elbows slightly bent, staggered stance.
Keeping the elbow bend fixed, sweep the hands forward and together.
Meet in front of the chest and squeeze.
Open the arms back out under control.
Stop when the hands are in line with the shoulders.
Breathing: Exhale as the hands come together, inhale as they open.
Coaching tips
Hug a tree
Fixed elbows
Slow return
Common mistakes
Pressing instead of flying
Letting the arms travel behind the body
Shrugging
Safety notes
Use a band tension that lets you control the open position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.