How to Do Resistance Band Chest Fly: Muscles Worked & Proper Form

Resistance band chest fly

Muscles Worked in Resistance Band Chest Flyes

Muscles worked in resistance band chest fly

Primary Muscles Worked

Secondary Muscles Worked

How to Do Resistance Band Chest Flyes

  1. Attach the band to a door or something similarly stable around chest level.
  2. In a standing position, grab the band with one hand and move away from the anchor point until you feel a stretch and resistance in your chest muscles.
  3. Pull the band in front of your body at chest height with a slight bend at the elbow.
  4. Contract your chest muscle before returning to the starting position with a controlled movement and repeat for reps.
  5. Switch to the other side of your body and perform the above steps again.


The resistance band chest fly is an isolation exercise for the chest and front deltoids. Compared to dumbbell chest flyes, the resistance curve in band chest flyes is more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.

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Text and graphics from the StrengthLog app.