Band Low Chest Fly

Muscles worked

Setup

1. Secure two resistance bands to the bottom of a power rack or a low anchor point on either side.
2. Grasp the handles or the ends of the bands and stand in the center, facing away from the anchor point.
3. Take a small step forward to create initial tension and adopt a staggered stance for better balance.
4. Hold your arms down at your sides with palms facing forward and a slight bend in your elbows.

How to do it

1. Exhale as you sweep your hands upward and inward in a wide arc until they meet at roughly eye level.
2. Focus on bringing your biceps toward your midline to maximize pectoral contraction.
3. Inhale as you slowly lower your arms back to the starting position, maintaining the slight bend in your elbows.
4. Perform the movement with a controlled 2-1-2 tempo (2 seconds up, 1 second squeeze, 2 seconds down).

Form checklist

• Keep your chest puffed out and shoulders pinned back throughout the movement.
• Avoid shrugging your shoulders toward your ears as you lift.
• Maintain a consistent, slight bend in the elbows to ensure the tension stays on the chest.
• Keep your core engaged to prevent your lower back from arching as the resistance increases.

Pro tips

• At the top of the movement, try to bring your pinky fingers toward each other to intensify the contraction in the upper clavicular pectorals.
• Focus on the 'scooping' motion rather than just lifting the bands to better engage the front deltoids and upper chest.

Make it harder

• Step further away from the anchor point to increase the resistance throughout the entire range of motion.
• Add a 3-second isometric hold at the peak of the contraction where the hands meet at eye level.

Frequently asked

What muscles does the band low chest fly work?

The band low chest fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the band low chest fly?

The band low chest fly uses resistance band.

Is the band low chest fly good for beginners?

The band low chest fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Arm CrossoverIntermediate · deltoids and pectorals