Band Chest Fly
Band flyes for isolation and steady tension across the chest fibres. It works mainly the chest, with help from the front deltoid.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Band Chest Fly
- Anchor the band at chest height behind you, take an end in each hand and step forward until there is tension with the arms out to the sides.
- With a slight bend in the elbows, bring the hands together in a wide arc in front of your chest.
- Squeeze the chest for a second at the front.
- Open slowly until you feel the stretch across the chest; step further forward for more resistance.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Stretch under load across the chest
- Isolation without the triceps taking over
- Inner chest line and separation
How Flawless ranks Band Chest Fly
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Band Chest Fly by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Chest Fly work?
It works mainly the chest, with help from the front deltoid.
How do you do Band Chest Fly?
Anchor the band at chest height behind you, take an end in each hand and step forward until there is tension with the arms out to the sides. With a slight bend in the elbows, bring the hands together in a wide arc in front of your chest. Squeeze the chest for a second at the front. Open slowly until you feel the stretch across the chest; step further forward for more resistance.
How does Flawless rank Band Chest Fly?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.