Band Middle Fly
Description
The band middle fly uses resistance bands anchored at chest height on each side. By pulling the bands forward in a horizontal fly motion, you target the mid pec fibers with constant band tension. It is a band-based equivalent to a chest-height cable crossover.
Muscle Group
Equipment Required
Band Middle Fly Instructions
- Anchor resistance bands at chest height on each side.
- Stand between the anchors with a band end in each hand.
- Step forward to create tension in the bands.
- Hold the bands with arms extended out to the sides at shoulder height.
- Brace your core and step into a staggered stance for stability.
- Pull both bands forward in a wide arc.
- Bring your hands together in front of your chest.
- Slowly return to the starting position with control.
Band Middle Fly Form & Visual
Band Middle Fly Benefits
- Targets middle chest fibers
- Horizontal angle for mid-pec emphasis
- Constant band tension through the range
- Builds chest size and definition
- Useful for home training
- Easy to scale by changing band tension
Band Middle Fly Muscles Worked
- Pectoralis major (middle fibers)
- Anterior deltoid
- Serratus anterior
Band Middle Fly Variations & Alternatives
- Cable Crossover
- Band High Fly
- Band Low Fly
- Dumbbell Fly
