Wide Fly Push Up With Bands

Area Targeted: Middle Chest

The Wide Fly Push Up With Tube Resistance Bands is a great variation on the resisted pushup. It closely mimics a Dumbbell Fly and works the Chest Muscles extremely well against their function. For many, this exercise feels a little easier than the traditional Resisted Pushup so it can be a great backup when your strength reserves are depleted.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Not required.

Bands: No adjustment required. Wrap the band(s) around your body so that the band(s) are around your back.

Body Positioning: Lay on the floor and place your palms over the band(s), on each side, so that there is no slack. Your hands should be about 29 inches apart with fingers pointed out (away from your body). Keep your back straight, legs straight and head straight.


Push off the floor and raise your body until your arms are straight. Return to the starting position (controlling the resistance). Repeat.

Points To Remember

1. Do not let your buttocks push up or sag down during the movement. Your body should be straight, like a board from your head to your feet.

2. When you lower your body, stop when your upper arms are parallel with the floor.

Want A PDF Of This Exercise? Click The Button: