Band Chest Fly: How-to, Tips & More
The Band Chest Fly is a beginner isolation exercise for your chest. You do it with resistance band, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Band Chest Fly
- Anchor the band behind you at chest height and hold a handle in each hand.
- Step forward until the band is tight, arms out to the sides.
- Bring your hands together in front of your chest.
- Return slowly.
Band Chest Fly tips
- Keep a slight bend in your elbows the whole time.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Isolation
Band Chest Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Band Chest Fly work?
The Band Chest Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Chest Fly good for beginners?
Yes. The Band Chest Fly is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Chest Fly?
You need resistance band.
Add Band Chest Fly to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon