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Chest · Band
Band Low Chest Fly
Band Low Chest Fly is a beginner isolation strength exercise that works the pectorals (chest), with the 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
- Biceps · Biceps Brachii
How to do Band Low Chest Fly
- Secure the middle of the resistance band to a high anchor point above you. Step one foot in front and the other back, with both knees slightly bent, facing away from the anchor point, holding one handle of the band in each hand with your arms extended at your sides at shoulder level, palms facing forward.
- Bring your arms down in a wide arc motion until your hands meet opposite your chest, keeping a slight bend in your elbows.
- Squeeze your chest muscles at the top of the movement, then slowly raise your arms back to the starting position with control.
- Repeat the fly motion for the desired number of repetitions.
Form tips
- Keep a slight bend in your elbows to protect your shoulder joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.
Band Low Chest Fly alternatives
More pectorals exercises
Band Low Chest Fly FAQ
What muscles does Band Low Chest Fly work?
Band Low Chest Fly mainly works the pectorals in the chest (Pectoralis Major). The biceps work as secondary muscles.
What equipment do you need for Band Low Chest Fly?
You need a band and a sturdy surface.
How many sets and reps of Band Low Chest 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 Low Chest Fly good for beginners?
Yes. Band Low Chest Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Low Chest 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 Low Chest Fly?
Other exercises for the pectorals include Cable Low Fly, Suspension Trainer With Grips Chest Fly, Chest Fly Side Step and Kettlebell Single Arm Chest Fly.
For developers
Use Band Low Chest 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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