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Resistance Band Chest Fly

The resistance band chest fly exercise will help strengthen and develop your entire chest region and also your front shoulders and biceps (front of your upper arms). I really enjoy this exercise because it allows me to really concentrate on squeezing my chest for the duration of the movement and keeps my shoulders in a very safe position.

This variation of the resistance band chest fly exercise positions the anchor near ground level. The main reason is because it is easier on my rotator cuffs and I can really puff my chest out and retract my shoulder blades to open up the AC joint (part of the shoulder joint). This helps to keep my shoulders stable for maximum effectiveness while keeping my shoulders and tendons safe.

I use the GoFit resistance band system. I highly recommend these resistance tubes since they are super versatile which will allow you to perform a wide range of exercises and can fit in most doorways.

Starting position

Contracted position

Position for the resistance band chest fly exercise

Place the anchor for your resistance bands near the bottom of your doorway, just below the bottom hinge. Place the handles about two feet apart (so you can stand between them). You can place them higher depending on your comfort level. I personally prefer placing the anchor near the bottom of the door way. Place the handles about 2 feet apart from each other.

Stand between the handles and bend down to pick them up (in each hand). With both handles in your hand, turn them so that your palms are facing upwards. Take a few steps forward until you feel some tension in the bands. Retract your shoulder blades back and down and puff your chest outwards. Move your arms outwards by about a foot or so (from your hips). Keep your head level and eyes forward. Lean forward slightly. You may want to take a step forward with either your left or right leg to keep better balance. Keep your arms slightly bent.

How to perform the resistance band chest fly exercise

While holding onto the handles, slowly bring your arms upward and arc them inwards toward each other. Imagine that you are trying to hug a tree. Your arms should be slightly bent and bring both of your arms upwards and slightly inwards. Pause at the top (fully contracted position) and squeeze your chest. Slowly allow your arms to descend back to the starting position. Repeat as needed.


Breathe in as you bring your arms upwards and breathe out as you return back to the start position.   

Important points

·         It is very important that you keep your shoulders retracted back and down. They need to stay in that position for the duration of the movement. Don’t allow your shoulders to move forward. Use your back muscles to “pull” your shoulder blades back and down.

·         Puff your chest out as you retract your shoulder blades.

·         Don’t look down as this will cause you to round your back and move your shoulders forward.

·         Keep your back nice and straight.

·         Try taking a small step forward once you are in the start position and slightly lean forward. This will activate your chest muscles.

Video for the resistance band chest fly exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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