Chest · Resistance bands

Band Incline Chest Fly

The band incline chest fly is an isolation exercise designed to target the upper chest and anterior deltoids using constant elastic resistance. It suits lifters of all experience levels and fits best toward the end of a push or chest workout as a hypertrophy finisher.

Muscles: Chest
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Attach the band to a low anchor behind you and take a handle in each hand.
Step forward into a staggered stance until the band is taut, arms out to your sides slightly below shoulder height, elbows slightly bent.
Inhale, then as you exhale, sweep your arms forward and upward in a wide arc until your hands meet in front of you at eye level.
Keep a slight bend in your elbows and squeeze your upper chest at the top.
Inhale and slowly return your arms along the same arc to the starting position.

Common mistakes

Bending and extending the elbows during the rep turns the fly into a press, which shifts tension away from the upper pectorals.
Using torso momentum to heave the bands upward robs the chest muscles of work and strains the lower back.
Letting the band snap the arms back without control risks shoulder hyperextension and wastes the eccentric portion of the lift.

Tips

Keep a fixed, soft bend in the elbows throughout the entire arc rather than changing arm angle midway.
Focus on squeezing the inner biceps toward the center of your upper chest at the top of the movement.
Brace the core and maintain a firm staggered stance to stay balanced against the backward pull of the band.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled reps with an emphasis on the peak contraction. Rest 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What muscles does the band incline chest fly target?

The low-to-high arc specifically targets the clavicular head of the pectoralis major (upper chest) along with the anterior deltoids.

Can this exercise replace low cable crossovers?

Yes, resistance bands replicate the same upward diagonal resistance angle as a cable crossover, making it an effective alternative at home or while traveling.

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