How to do Banded Chest Fly

Banded Chest Fly is an isolation exercise for the chest: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Anchor the band to a fixed point or behind your back and hold an end in each hand.
2. Bring your arms out to the sides at chest level, keeping your elbows very slightly bent.
3. Keep your torso upright and your core tight to steady your stance.
4. Bring your arms together in front of you along a wide arc and squeeze your chest muscles in the middle.
5. Slowly open your arms back out to the sides under control to return to the start.

Coaching tip

How to program it

Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press

More chest exercises

• Barbell Bench PressBar ile Bench Press
• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly