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Chest · Band
Band High Fly
Band High Fly is a beginner isolation strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do Band High Fly
- Secure the middle of the resistance band to a sturdy anchor point above head height. Stand facing away from the anchor point with your feet shoulder-width apart, holding one handle of the band in each hand.
- Extend your arms out to the sides at shoulder height with a slight bend in your elbows, palms facing forward.
- Move your arms in a wide arc motion, bringing your hands together in front of your chest. Squeeze your chest muscles as your hands meet, keeping a slight bend in your elbows throughout the movement.
- Slowly return your arms to the starting position in the same wide arc motion. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance band is securely anchored to avoid slipping.
- Exhale as you bring your hands together and inhale as you return to the starting position.
- Focus on squeezing your chest muscles as you bring your hands together.
Band High Fly alternatives
More pectorals exercises
Band High Fly FAQ
What muscles does Band High Fly work?
Band High Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders and biceps work as secondary muscles.
What equipment do you need for Band High Fly?
You need a band and a sturdy surface.
How many sets and reps of Band High Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band High Fly good for beginners?
Yes. Band High Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band High Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band High Fly?
Other exercises for the pectorals include Machine Fly, Bodyweight Standing Fly, Cable Lying Fly and Dumbbell Decline Fly.
For developers
Use Band High Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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