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Band Chest Fly

IntermediateStrengthTier T2

You stand in a staggered stance with a band anchored behind you at chest height, holding one end in each hand. You bring your hands together in front of your chest in an arc, then return slowly.

Targets: Shoulder
Muscles: Pectoralis Major

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing in a staggered stance with a band running from a pole behind her to each hand, her arms open out at her sides.

    Step 1 of 3

    Stand with the band anchored behind you at chest height, an end in each hand. Step forward until the band is taut, arms out to your sides, with a slight bend in your elbows.

  2. The same woman with her hands together in front of her chest, both arms slightly bent, the band still running back to the pole behind her.

    Step 2 of 3

    Bring both hands together in a wide arc in front of your chest, keeping the slight bend in your elbows.

  3. A woman standing in a staggered stance with a band running from a pole behind her to each hand, her arms open out at her sides.

    Step 3 of 3

    Stand with the band anchored behind you at chest height, an end in each hand. Step forward until the band is taut, arms out to your sides, with a slight bend in your elbows.

Safety Information

Keep the same slight soft bend in both elbows throughout; this is a fly, not a press. Check that the band is anchored around something sturdy and set at about chest height before stepping forward, because the band pulls hard from behind once it is under tension. Stop if you feel pain in the shoulders, elbows or chest, or if you cannot control the band as your hands go back out, and ask a clinician if you have a shoulder or chest condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.