The Resistance Band Chest Fly is a strength training exercise that primarily targets the muscles of the chest, specifically the pectoralis major. It is a variation of the traditional chest fly exercise, but using resistance bands instead of free weights or machines. This exercise provides constant tension on the chest muscles throughout the movement, helping to effectively engage and strengthen the chest.
First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.
You should position yourself perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring the arm up slightly and to the side and make sure you are far enough away that there is no slack in this position.
This is the starting position.
From here pull the band diagonally up and across your body whilst keeping a straight arm. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.
Tips:
While performing the exercise, envision that you are attempting to embrace a tree.
Avoid squeezing the band too hard because this can overwork the forearms and biceps and lessen the activation of the pecs.
Try to draw the weight across rather than pressing it.
Never decrease the weight to the point where you experience any kind of pain or pressure at the front of the shoulder joint, and always maintain a tiny bend in the elbows.
Make careful to keep some tightness in your abs and avoid letting your lower back arch too much.