Resistance Band Chest Fly

The Resistance Band Chest Fly is a single-arm fly from a chest-height door anchor that works the Middle Chest. It trains the Chest's main job, bringing the arm across the body, against smooth, steadily increasing band tension, much like a Cable Fly.

Muscles Worked: Chest (Pectoralis Major) · also Front Shoulders (Anterior Deltoids)
Equipment: Door anchor, Resistance band(s), 1 handle

Man standing side-on to a chest-height anchor, arm straight out to the side holding a handle, then sweeping it around in front of his chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at chest height.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand 3 to 4 feet from the door with your working side facing it and feet shoulder-width apart. Point your arm toward the anchor with a slight bend, palm facing forward. Keep your back straight, head straight and chest up.

Movement

Sweep the handle around until your arm is directly in front of your chest. Return to the start under control.

Points To Remember

Keep your arm locked with a slight bend in the elbow throughout the movement.
Keep your shoulders square; do not rotate your upper body as you pull.

Questions About The Chest Fly

What muscles does the Resistance Band Chest Fly work?

The Resistance Band Chest Fly works the Middle Chest (Pectoralis Major), with the Front Shoulder assisting.

What is the most common mistake in the Resistance Band Chest Fly?

The most common mistake in the Resistance Band Chest Fly is turning the shoulders toward the handle. Keep your shoulders square and let only the arm move.