Chest Fly (Band)
Complete guide to Chest Fly (Band). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires resistance band. Step-by-step instructions and expert tips.
How to Perform Chest Fly (Band)
Anchor a resistance band behind you at chest height and grab one end in each hand.
Stand facing away from the anchor with one foot slightly in front of the other and arms extended out to your sides.
Retract your shoulder blades, engage your abs, and take a breath.
Bring both hands together in front of your chest in an arc, squeezing your chest at the top and exhale.
Slowly return your arms to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |