Kysero
Try for free

Chest · Intermediate

Band Chest Fly

Standing band fly that trains chest horizontal adduction through a fixed-elbow arc from an anchor behind the body.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

ChestShoulders

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure the center of a resistance band behind you at chest height and hold one end in each hand.
  2. 02Step forward into a stable staggered stance with the arms open, elbows softly bent, and band lightly tensioned.
  3. 03Brace your trunk and sweep both arms forward in a wide arc without changing the elbow angle.
  4. 04Bring the hands toward each other in front of the chest without shrugging or letting the ribs flare.
  5. 05Open the arms slowly only to a comfortable chest stretch while controlling the band's pull toward the anchor.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand High FlyRelated variationBand Low Chest Fly

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMid Cable Chest FlyComparable substituteHigh-to-Low Cable FlyComparable substituteLow-to-High Cable Fly

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder