The resistance band chest fly is a chest isolation exercise that you can incorporate in your resistance band workout.
Most enjoy performing the chest fly as they can establish a mind-muscle connection with the chest while performing the exercise. As a result, you can achieve a muscle pump in your chest temporarily.
The exercise, as mentioned, is a chest exercise. By performing the chest fly with a resistance band, you’ll achieve the most resistance at the peak contraction of the movement. By also slowing down the eccentric portion of the exercise (lowering the resistance back to the starting position), you’ll be able to build muscular strength and definition in your chest.
For this exercise, you will need a resistance band and a door anchor (or somewhere to attach the band behind you).
How to perform the resistance band chest fly
- Select the resistance band you wish to use for the exercise and attach it to a door anchor, wall hook, or some other sturdy fixture behind you.
- Grab the handles or loops of the band and ensure the midpoint of the band is aligned with the anchor.
- Face away from the door and step forward until you begin to feel resistance from the bands.
- With a slight bend in your elbows, bring your arms up so that your body resembles a T. (optional, you can take a staggered stance with your feet to maintain your balance if you wish).
- Maintaining the slight elbow bend, bring your arms forward in front of you by contracting/squeezing your chest muscles.
- Once your hands are ~1-2 inches apart, squeeze your chest and slowly reverse the movement back to the starting T position.
- Repeat for the desired number of repetitions.
Conclusion
In this article, we discussed what muscle group the resistance band chest fly targets as well as how to perform the exercise.
If you wish to include the chest fly in your workouts, a general recommendation for sets and reps is between 2-5 sets of 6-20 repetitions depending on your goals and experience level.
To progress the exercise, you can increase the total number of reps performed per set, the total number of sets per workout, or the thickness of your resistance band.
The exercise can be included in your full body workout, upper body workout, push workout, or chest day is you’re performing an at-home bro split workout routine.
If you have any questions about the exercise, please leave a comment below!