Band middle fly

Band middle fly

The band middle fly is a great exercise for targeting the muscles in your upper body, particularly your chest, shoulders, and upper back. It is a variation of the traditional dumbbell fly, but instead of using weights, you utilize resistance bands to add resistance. To perform the band middle fly, you will need a resistance band and a sturdy anchor point, such as a door frame or a sturdy pole. Begin by standing with your feet shoulder-width apart and holding one end of the band in each hand. Step back until you feel tension in the band, keeping a slight bend in your elbows. From this starting position, you will bring your arms forward, out in front of you, until they are parallel to the ground. Your palms should be facing down and your elbows slightly bent. As you bring your arms forward, focus on squeezing your chest muscles together. The band middle fly is an effective exercise because it targets the middle portion of your chest, helping to develop those sought-after "pecs." Additionally, it engages the muscles in your shoulders and upper back, promoting overall upper body strength and stability. As with any exercise, it's crucial to maintain proper form throughout. Focus on keeping your core engaged, your back straight, and maintaining a controlled movement. Taking slow and deliberate repetitions will ensure you are properly engaging the muscles and maximizing the benefits of this exercise. Incorporate the band middle fly into your upper body workout routine, performing 3-4 sets of 10-12 repetitions. As you progress, you can increase the resistance of the band or the number of repetitions to continue challenging your muscles and achieving great results. Remember to always listen to your body and adjust the intensity as needed.


  • Stand up straight with your feet shoulder-width apart and your knees slightly bent.
  • Hold a resistance band in each hand with your palms facing down and your arms extended out to the sides at shoulder height.
  • Keep your elbows slightly bent throughout the exercise.
  • Slowly pull the bands towards each other in front of your body, squeezing your shoulder blades together.
  • Pause for a moment when your hands meet in front of you.
  • Slowly return to the starting position, controlling the resistance on the way back.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Start with a lighter resistance band and gradually increase the tension as you get stronger.
  • Focus on maintaining proper form throughout the exercise to maximize muscle activation.
  • Engage your core muscles to stabilize your body and prevent excessive movement.
  • Control the speed of your movement to ensure you are effectively targeting the muscles.
  • Inhale as you lower the band and exhale as you bring it back to the starting position.
  • Experiment with different hand positions on the band to target different areas of your chest.
  • Avoid using excessive momentum and jerking motions to avoid injury.
  • Ensure a full range of motion by allowing your arms to stretch comfortably without overstretching.
  • Take breaks between sets to rest and recover, especially if you are new to resistance training.
  • Combine the band middle fly with other chest exercises for a well-rounded workout.


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