Band Chest Fly

Band Chest Fly


This exercise involves using a resistance band to perform a chest fly movement, which targets the pectoral muscles. The band is held in both hands and stretched out in front of the chest, then brought back in towards the center of the body in a controlled motion.

Muscle Group

Equipment Required

Band Chest Fly Instructions

  1. Adjust the cable pulleys to the highest position and attach the handles.
  2. Stand in the center of the cable machine with one foot in front of the other for stability.
  3. Grasp the handles with your palms facing forward and your arms extended out to the sides at shoulder height.
  4. Slowly bring your arms together in front of your chest, keeping a slight bend in your elbows.
  5. Pause for a moment, then slowly return your arms to the starting position.
  6. Repeat for the desired number of repetitions.

Band Chest Fly Form & Visual

Band Chest Fly

Band Chest Fly Benefits

  • Targets the rectus abdominis (six-pack muscles)
  • Engages the obliques and hip flexors
  • Improves core stability and balance
  • Increases overall abdominal strength
  • Can be modified for different fitness levels by adjusting band resistance

Band Chest Fly Muscles Worked

  • Pectoralis major
  • Anterior deltoids
  • Triceps brachii

Band Chest Fly Variations & Alternatives

  • Band chest fly with resistance band
  • Single-arm band chest fly
  • Standing band chest fly
  • Incline band chest fly
  • Decline band chest fly