Band Chest Fly
Muscles worked: Chest.
How to do it
- Anchor a band behind you at chest height and take a handle in each hand.
- Step forward for tension with your arms out wide and elbows softly bent.
- Hold that soft elbow angle - it does not change during the rep.
- Sweep the hands together out in front of your chest in a wide arc.
- Squeeze, then open back out slowly to the stretch.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Wide arc, soft elbows held
- Squeeze the hands together out front
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the band chest fly properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.