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Band Low Chest Fly

Band Low Chest Fly

The Band Low Chest Fly is a fantastic exercise that targets the muscles of your chest, specifically the pectoralis major. This exercise is commonly performed using resistance bands, which provide a constant tension throughout the movement, resulting in a challenging and effective workout for your chest muscles. The Band Low Chest Fly primarily focuses on the lower portion of your chest, helping to develop and strengthen those muscles. This exercise also recruits other muscles in your upper body, including your shoulders and triceps, making it a great compound movement for overall upper body strength and stability. In addition to targeting your chest muscles, the Band Low Chest Fly also engages your core muscles to maintain proper form and stability. By activating your core during this exercise, you can work towards building a strong and stable midsection. To perform the Band Low Chest Fly, it's important to use proper form and technique. This exercise involves standing with your feet shoulder-width apart, grasping the bands with your hands, and stepping forward to create tension. From here, you'll extend your arms out to the sides, feeling the resistance on your chest muscles. It's crucial to control the movement and focus on squeezing your chest muscles as you bring your arms back to the starting position. Including the Band Low Chest Fly in your workout routine can help you achieve a well-rounded, strong upper body. However, remember to start with light resistance bands and gradually increase the load as you gain strength and confidence in the exercise.


  • Stand with your feet shoulder-width apart.
  • Hold a resistance band in both hands and extend your arms straight in front of you at shoulder height.
  • Engage your core and keep your back straight.
  • Open your arms wide as you pull the band apart, squeezing your shoulder blades together.
  • Pause for a moment at the fully opened position.
  • Slowly return to the starting position by bringing your hands back together.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Choose an appropriate band resistance that challenges you but allows for proper execution.
  • Engage your core muscles to stabilize your body during the movement.
  • Ensure full range of motion by bringing your hands together until they are in front of your chest.
  • Control the movement both on the way up and on the way down to maximize muscle activation.
  • Breathe throughout the exercise, exhaling as you bring your hands together and inhaling during the return phase.
  • Avoid hunching your shoulders and keep them pulled down and back to maintain proper posture.
  • Gradually increase the resistance as your strength improves to continue making progress.
  • Listen to your body and adjust the band tension or range of motion if you experience discomfort or pain.
  • Remember to warm up before performing the exercise to prepare your muscles and joints.


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