Band-Only Chest Fly
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Anchor the band behind you at chest height and take a handle in each hand, facing away from the anchor.
- Step forward until the band is taut with the arms out wide to the sides and a slight bend in the elbows.
- Keeping that same elbow bend, bring the hands together in an arc in front of the chest.
- Let the arms open back out along the same arc under control until you feel the chest stretch.
FORM TIPS
- The elbow angle never changes. As soon as it opens and closes you are pressing, which is a different exercise.
- A band is hardest with the hands together and lightest wide, the reverse of a dumbbell fly. Squeeze and pause where the hands meet.
TARGET MUSCLES
Primary
- Chest
Secondary
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.