How to do the Resistance Band Chest Fly
- Stand holding the band, stepping forward to feel the band’s pull.
- Keep a slight bend in your knees and a straight back throughout the exercise.
- Pull your arms inward, like you’re hugging a large ball in front of you.
- Slowly return to the starting position, feeling a stretch in your chest.
Full technique — 7 steps
- Anchor the band at chest height and step forward until tension is present with arms opened wide.
- Stand in a split or staggered stance with a slight knee bend and torso upright.
- Start with hands slightly outside shoulder line, palms facing inward, and a slight bend in your elbows.
- Draw your arms inward in a wide arc until your hands meet in front of your chest.
- Keep the elbow angle nearly unchanged as the chest drives the movement, not the hands.
- Squeeze briefly at the fully shortened position without letting shoulders roll forward.
- Return along the same arc until the chest is stretched and the band pulls your arms open.
Common mistakes
- Turning it into a press
- Bending and straightening elbows
- Hands finishing too low
- Shoulders shrugging toward ears
- Stepping too close to anchor
Form cues
- Hug in a wide arc
- Slight elbow bend, fixed angle
- Meet hands at chest level
- Let chest start movement
