Banded Chest Fly

Anchor the band behind you and grab a handle in each hand. Step forward to create tension. With a slight bend in your elbows, bring your hands together in front of your chest. Return slowly, maintaining control.

CHEST · PUSH

Banded Chest Fly: how the movement is executed

How it is executed

Anchor the band behind you and grab a handle in each hand.
Step forward to create tension.
With a slight bend in your elbows, bring your hands together in front of your chest.
Return slowly, maintaining control.

Muscles worked: Chest
Primary muscle: Mid chest
Equipment: Resistance band
Movement pattern: Push
Difficulty: Beginner
What it is for: HypertrophyStrength

Watch the full tutorial

Variations and substitutions

Dumbbells Chest FlyDumbbell Machine Chest FlyMachine Low-to-High Cable FlyCable Dumbbell Incline FlyDumbbell Cable CrossoverCable High-to-Low Cable FlyCable · Single handle

Chest exercises Resistance band exercises Training calculators Back to the library

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Glossary and calculators

Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Double progressionDouble progression is the method where reps are increased inside a prescribed range first, and load only after.Training volume calculatorHow many weekly sets a muscle gets

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Banded Chest Fly

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