Band Chest Fly

Pro Tip

For added resistance, you can wrap the band around the power rack or pole more than once. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

Wrap a band around a power rack or pole at shoulder-level.
Stand upright your feet shoulder-width apart and in a staggered stance while grabbing each end of the band with your arms fully extended at shoulder-level and palms facing forward.
Keeping your arms fully extended and at shoulder-level, exhale and bring your arms towards each other.
Continue to bring your arms towards each other until your hands are shoulder-width apart. Avoid using your legs or torso, while simultaneously preventing your arms from bending.
Inhale and allow your arms to return to the starting position.

Primary Muscle Groups

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Chest Press

High Band Chest Press

Band Chest Fly

One Arm Band Cross Body Chest Press

Alternatives

Exercises that target the same primary muscle groups with different equipment