Similar to the cable chest fly, the band chest fly is a single-joint movement that works the pectoral muscles. The fly is common in upper-body and chest-focused muscle-building workouts, and the band variation works well as a pre-exhaust at the beginning of a workout or a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles.
Bands provide dynamic tension, increasing at peak contraction
Uses lightweight equipment suitable for at-home workouts
Can customize fly height to target specific areas of the chest
Stretches the chest muscles under load which can lead to greater muscle gain