How to Do Band High Fly

Band High 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 High Fly

  1. 01Anchor the resistance band at shoulder height and stand with your back to the anchor point, feet in a staggered stance.
  2. 02Hold the handles with arms extended at a 45-degree angle above the shoulders, palms facing forward.
  3. 03Bring the hands together in a wide arc until they meet in front of the upper chest, exhaling on the squeeze.
  4. 04Open the arms back to the starting position slowly, maintaining a slight bend in the elbows.
  5. 05Keep the ribcage tucked and avoid arching the lower back as the arms open wide.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band High 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

Ensure the band stays at eye level and do not let the hands travel behind the shoulders at the end of the opening phase.

Same coaching engine used inside the A90 app

05 / FAQ

Band High Fly questions

What muscles does Band High Fly work?

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

How do you do Band High Fly correctly?

Anchor the resistance band at shoulder height and stand with your back to the anchor point, feet in a staggered stance. Hold the handles with arms extended at a 45-degree angle above the shoulders, palms facing forward. Bring the hands together in a wide arc until they meet in front of the upper chest, exhaling on the squeeze. Open the arms back to the starting position slowly, maintaining a slight bend in the elbows. Keep the ribcage tucked and avoid arching the lower back as the arms open wide.

What is the A90 coach tip for Band High Fly?

Ensure the band stays at eye level and do not let the hands travel behind the shoulders at the end of the opening phase.

Is Band High Fly suitable for beginners?

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

What equipment do you need for Band High Fly?

Band High Fly uses resistance band.

A90 Intelligence

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

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