How to Do Band Chest Fly

Band Chest Fly is a chest exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Chest Fly

  1. 01Secure the resistance band to a vertical post at mid-chest height and stand facing away from the anchor.
  2. 02Grip the handles with arms extended out to the sides and a slight bend at the elbow joints.
  3. 03Pull the hands together in front of the sternum by contracting the pectorals against the band resistance.
  4. 04Pause for a one second contraction when the hands meet in the center.
  5. 05Return the arms to the start position slowly to resist the snap-back of the band.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Chest Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Anchor the band at chest height and step far enough away so that there is significant tension even when the hands are at the widest point.

Same coaching engine used inside the A90 app

05 / FAQ

Band Chest Fly questions

What muscles does Band Chest Fly work?

Band Chest Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Band Chest Fly correctly?

Secure the resistance band to a vertical post at mid-chest height and stand facing away from the anchor. Grip the handles with arms extended out to the sides and a slight bend at the elbow joints. Pull the hands together in front of the sternum by contracting the pectorals against the band resistance. Pause for a one second contraction when the hands meet in the center. Return the arms to the start position slowly to resist the snap-back of the band.

What is the A90 coach tip for Band Chest Fly?

Anchor the band at chest height and step far enough away so that there is significant tension even when the hands are at the widest point.

Is Band Chest Fly suitable for beginners?

Band Chest Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Chest Fly?

Band Chest Fly uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band chest fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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