Stand with a resistance band anchored behind you and move your arms inward in a horizontal hugging motion to work the pectoral muscles. The exercise emphasizes controlled chest adduction against band tension.
How to do the Band Chest Fly#
- Attach the band to a stationary object and hold a handle in each hand.
- Step forward until the band has firm tension and lift your arms out to the sides at about shoulder height with a slight bend in the elbows.
- Exhale as you bring your hands together in front of your chest, keeping the elbows soft and the movement driven by the chest.
- Pause briefly and squeeze your chest when the handles meet.
- Inhale and slowly let your arms return to the wide starting position under control.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Locking the elbows and using the arms instead of the chest.
- Moving too quickly and relying on momentum rather than control.
- Allowing the shoulders to shrug forward during the movement.
