Horme

Banded Chest Fly

Resistance-band variation: resistance increases as the band stretches and allows training with little equipment by adjusting anchor and starting tension.

  • Isolation
  • banda
  • Beginner

How to do it

  • Check the band and anchor before every set
  • Start with enough tension to maintain resistance
  • Control the return and do not let the band pull you back

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

  • Using a damaged band or unsafe anchor
  • Shortening the range because end-range resistance is too high

Muscles worked

Primary

  • Chest

Alternatives

PreviousSingle-Arm Banded Chest Press
Form animation: Banded Chest Fly
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
banda
Level
Beginner
Pattern
Horizontal adduction
Stimulus / fatigue
High
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