Banded Chest Fly

Band fly anchored behind you, with tension increasing as you close.

• Isolation
• banda
• Beginner

How to do it

• Band anchored behind at chest height; close the arms in front with a fixed elbow bend
• Keep a fixed bend in the elbows throughout the arc
• Open until you feel the chest stretch and bring the hands together squeezing

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Open for 2 s under control, bring together and squeeze 1 s in the middle

Common mistakes

• Bending and straightening the elbows like a press
• Using a band so strong that you cut the range short

Muscles worked

Primary

• Chest

Alternatives

• Cable Crossover
• Chest Fly / Pec Deck
• Incline Dumbbell Press