Standing Resistance Band Chest Fly
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The Standing Resistance Band Chest Fly is a strength exercise that mimics a cable fly by having you step on a resistance band with both feet, grasp the handles, and pull your arms out to the sides in a wide arc until they meet in front at chest height before slowly returning. Its primary purpose is to isolate and build the pectoralis major muscles while enhancing shoulder stability and upper body definition. Ideal for home workouts, it benefits beginners to advanced trainees seeking chest hypertrophy without gym equipment.
How to Perform Standing Resistance Band Chest Fly
- 1Stand on the center of a resistance band with feet shoulder-width apart, holding one end of the band in each hand.
- 2Position your hands at shoulder height with palms facing forward, elbows slightly bent, and arms extended out to the sides like a "T" shape.
- 3Engage your core and keep a slight bend in your knees for stability.
- 4Exhale as you squeeze your chest and bring your hands together in front of your body in a hugging motion, keeping elbows slightly bent.
- 5Pause briefly at the center while fully contracting your chest.
- 6Inhale as you slowly return your arms back out to the starting "T" position under control.
- 7Repeat for desired reps, maintaining steady tension in the band.
- 8Key form tips: Keep your shoulders down and back—avoid shrugging. Do not lock out elbows or swing the band; use slow, controlled motion. Stay upright without leaning forward or arching your back. Common mistake: Using momentum instead of chest muscles.