Band middle fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Band
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Lateral, Pectoralis Major Clavicular Head, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Middle Chest Fly
Visualised Target Muscle Groups
Front
Back
How to: Band middle fly
- Stand with feet shoulder-width apart and the band secured behind you.
- Hold the band with both hands, arms extended out to the sides.
- Keeping your elbows slightly bent, bring your hands forward to meet in front of your chest.
- Pause for a moment at the top before slowly returning to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the shoulders forward during the exercise.
- Not fully extending the arms back to the start.
- Using momentum instead of controlled movements.
Modifications
- Use a lighter band for beginners to ensure proper form.
- Perform the exercise seated to reduce strain on lower back.
Tips
- Keep your elbows slightly bent throughout the movement.
- Focus on squeezing your chest as you bring the band together.
- Maintain a stable stance to avoid straining your back.
Band middle fly Alternatives
Tags
chest
strength
band
pectoralis major
upper body
fitness
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