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All exercises

Band chest fly

Beginner

Band chest fly is a isolation resistance band exercise for the chest, also working the front delts.

What it works

Primary muscle

Chest

Also works

Front delts

Equipment
Resistance band
Type
Isolation · Push
Logged as
Weight × reps
Suggested rest
1 min

How to do it

  1. 1Anchor a resistance band behind you at chest height and hold one end in each hand, facing away from the anchor.
  2. 2Step forward into a split stance until the band is taut with your arms open wide at chest height and elbows slightly bent.
  3. 3Sweep your hands forward in a wide arc until they meet in front of your chest.
  4. 4Keep the elbow bend fixed and your shoulders down; the arms should hug around, not press forward.
  5. 5Let your arms open back out slowly until you feel a stretch across your chest, then repeat.

What to do instead

  • Cable cross-over variationCable
  • Dumbbell flyDumbbell
  • Lever seated flyMachine

Harder variations

  • Suspended chest flyBodyweight
Logged today · 1 min restBand chest fly

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More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band decline chest pressResistance band