Alternatives
- Resistance Band Chest Press
- Seated Chest Press with Bands
- Kettlebell Pullover (as chest/lat hybrid)
Summary
The banded chest fly mimics a cable or dumbbell fly, using resistance bands to isolate the pectoral muscles. It encourages a strong mind-muscle connection and chest contraction.
Benefits of the Banded Chest Fly
- Isolates chest muscles through full range of motion
- Encourages controlled movement and stability
- Easy to adjust resistance or angle
- Joint-friendly and low impact
- Great finisher for chest day
Banded Chest Fly Muscles Worked
- Primary: Pectorals
- Secondary: Anterior Deltoids, Biceps (stabiliser)
Instructions
- Anchor the resistance band behind you at chest height
- Step forward holding the band ends with a slight bend in your elbows
- Extend your arms in front of you with palms facing inward
- Open your arms wide in an arc until you feel a stretch across your chest
- Squeeze your chest to bring the arms back together
- Keep elbows softly bent and movement smooth
- Repeat for the desired number of reps
Common Mistakes
- Locking the elbows straight
- Pulling with the arms instead of the chest
- Letting the band snap back
- Using too much resistance
- Shrugging the shoulders during the fly