It can be modified slightly to target different upper body muscle groups. The band chest fly makes a great warmup before your chest workout if you do it for high reps, Gaddour says. You may be able to find more information about this and similar content at, How to Get a Six-Pack Without Doing a Single Situp, This 15-Minute Finisher Will Blast Your Biceps, This New Spin On Planking Will Completely Carve Up Your Core, Build Sleeve-Popping Biceps With This Spider Curl, ​The Bodyweight Triceps Crusher You Can Do Anywhere, ​This 3-Move Workout Will Carve Your Core, ​The Top 10 Old-School Bodybuilding Moves For New Gains, How to Modify Your Lunges For Greater Glute Gains, ​Swing, Carry, and Plank Your Way to a Shredded Body, ​Gain Strength and Length With the Tight Trail Leg Bulgarian Split Squat. Stand away from door in a split stance (one foot in front of the other, hip width). eval(targ+".location='"+selObj.options[selObj.selectedIndex].value+"'"); Resistance Band Incline Press Variation. Before you do pectoral fly … Low tension resistance bands tend to favor toning the chest muscles by making it easier to perform a higher number of repetitions. These easy to follow exercises and educational videos will provide you with the perfect place to start learning how to implement resistance band training into your workout routine by creating 100's of Total Body Workouts you can do Anywhere and Anytime You Want. Muscles Targeted: The chest fly exercise primarily targets the pectoralis (chest) muscles, the anterior deltoid (front shoulder) muscles and the triceps (rear upper arm) muscles. If you aren’t feeling it enough and can’t get a nice squeeze, you most likely aren’t using enough resistance. Resistance bands have been around since the early 20 th century. if (restore) selObj.selectedIndex=0; Then, take a few steps away to create tension in the band and position one of your feet ahead of the other to provide additional stability when you perform the exercise. The next step is to get a secure mounting point for the band (door, tree, pole) and wrap it around it securely. This exercise operates under the basic principles of concentric and eccentric muscular movements. Take a mini-band, step one foot through and secure the band firmly under your foot. //-->. A bad posture could cause unnecessary strain so stick to shoulder height when it comes to arm positioning. The resistance band chest fly will give you the best squeeze in the inner part of the pec. Narrow grip push-ups are the perfect bodyweight chest exercise to use. is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. Mini band rows. Banded chest fly. Stand with your feet hip-width apart and hold one end of your resistance band in each hand. Raise your straight arms to chest height, palms down, with your hands about 6 inches apart. The 22 Best Moves for Your Biceps. NEW TO RBT START HERE: Get FREE Instant Access to Dave's Top 101 Band Exercises. Slowly return your hands to the starting position (hug that tree trunk). We hate spam! ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! Resistance Band Chest Fly Loop a resistance band with handles onto something secure behind you. ‍ ‍ Gaddour likes to use the move as a finisher: Do 100 reps, and try to squeeze them into as few sets as you can. function MM_jumpMenu(targ,selObj,restore){ //v3.0 However, if your objective is to increase strength, then select a higher tension resistance band to force your muscles to work harder while performing fewer repetitions. Calories Per Day Calculator – How Many Calories Do You Need? Exercise Instructions: The chest fly has different variations which basically stem from the same movement but using different angles. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. The cable fly is one of the best exercises for your chest. Pullovers are not only going to work your chest, but they’ll hit … The inclined chest flye’s end position sees your hands at a 45 degrees angle from your head. As stated earlier, chest flyes can be performed in different ways and this has to be factored in when choosing or installing a mounting point. Stand far enough forward that there’s good tension in the bands, Gaddour says, and voila: An improvised cable station. Flat bench cable flyes are also great to use. } The key is to keep tension on the band and maintain core awareness to maximize the upper body impact for this move. Five Year Fitness Plan – Create a Plan for a Healthier Lifestyle. … Lie flat on the bench with the mini band attached behind its back and wrapped at the thumb, then perform flies as you normally would. How to do it: Begin in a plank position with a mini band around your ankles. Step 2: Grab the bands by the handles. Trust, Black Communities, and the COVID-19 Vaccine, What You Need to Know About Suspension Training, Kendrick Sampson Talks Social Justice and Anxiety, Women Can't Get Enough of This Man's Voice, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You can unsubscribe at anytime. Grab onto each handle and hold your arms straight out in a T, palms facing forward. The mini band is a great tool to correct this flaw in technique. When pulling the band to the front, minimize the bend of your elbows to flex your chest more. Our product picks are editor-tested, expert-approved. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! We may earn a commission through links on our site. Caty Culp Recommended for you Because of the various tension our bands add to your pectoral workouts, you can combine bands to customize the amount of resistance that is optimal for each exercise and set. For this resistance band incline press variation, you will … Grab the bands, take a … You can also use it to cap off your workout to build stamina and get a … Doing Pectoral Fly Exercises Find a stable object that is tall and narrow. Stand tall with your abs pulled in and your feet hip distance apart. Some people describe how to perform the concentric portion of this exercise movement as visualizing themselves hugging a tree trunk.