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Chest

Band Fly

The Band Fly is a strength exercise with a resistance band for your chest. Share of the load in the Zulta muscle model: mid chest 45%, upper chest 16% and front delts 14%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)

How to do it

  1. Anchor a long resistance band behind you at chest height, for example around a rack post.
  2. Hold one end in each hand and step forward until the band is taut with your arms out to the sides.
  3. Stand in a split stance, chest up, elbows slightly bent and palms facing forward-in.
  4. Bring your hands together in a wide arc in front of your chest, keeping the elbow bend fixed.
  5. Open the arms slowly back out until your hands are in line with your shoulders.

Tips

  • Keep the same slight elbow bend throughout so the chest, not the arms, does the work.
  • Pause for a second with the hands together and squeeze.

Common mistakes

  • Turning the fly into a press by bending and straightening the elbows.
  • Letting the band pull the arms back past the shoulders.
  • Leaning forward to create slack instead of moving the arms.

Muscles worked by the Band Fly

  • Mid chest Primary45%
  • Upper chest Secondary16%
  • Front delts Secondary14%
  • Lower chest Primary14%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

Band Fly alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Band Fly work?

Mainly the mid chest and lower chest. The upper chest and front delts assist.

Is the Band Fly good for beginners?

Yes. The Band Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Fly?

For example the Cable Fly, Dumbbell Fly and Flat Bench Cable Fly. They train mostly the same muscles, some with different equipment.

How do you make the Band Fly harder?

Add weight or reps, or move on to the Flat Bench Cable Fly and TRX Chest Fly.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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