Step by step instructions, muscle activation and variants for the Band Chest Fly.
A chest fly performed with a resistance band anchored behind you at chest height, sweeping the arms inward to work the pectoral muscles through a wide arc. The band mimics the feel of a cable crossover and is a practical alternative for home or travel training.
Common mistakes content is coming soon.
The Band Chest Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.