Fitwill stands in solidarity with Ukraine

Band Alternate Low Chest Fly

Band Alternate Low Chest Fly

The Band Alternate Low Chest Fly is a dynamic exercise that targets the muscles in your chest, specifically the pectoralis major and minor. This exercise is a variation of the traditional chest fly, but it utilizes resistance bands instead of traditional weights or machines. To perform this exercise, you will need a resistance band and an anchor point, such as a sturdy post or pole. Begin by attaching the resistance band to the anchor at chest height, and then grasp each end of the band with your palms facing downward. Step forward to create tension in the band, with your arms extended in front of you at shoulder height. From this starting position, slowly and with control, open your arms out to the sides, squeezing your chest muscles as you go. Visualize bringing your shoulder blades together as you bring your arms back. Pause for a moment at the fully extended position, and then return to the starting position by reversing the movement, bringing your hands back together in front of your chest. It's important to maintain proper form during the Band Alternate Low Chest Fly. Keep your core engaged, spine aligned, and shoulder blades down and back throughout the exercise. Adjust the tension of the resistance band as needed to challenge yourself appropriately. Incorporating the Band Alternate Low Chest Fly into your workout routine can help enhance the strength and definition of your chest muscles. It is a versatile exercise that can be performed at home or in the gym, making it a convenient choice for those looking to improve their upper body strength. Remember to always warm up before any exercise and consult with a fitness professional to ensure proper form and technique. Keep challenging yourself and enjoy the process!


  • Stand with your feet shoulder-width apart and loop a resistance band around a sturdy anchor point at chest height.
  • Grasp one end of the resistance band in each hand with your arms extended straight out in front of you, palms facing down.
  • Take a step back to create tension in the band, keeping your core engaged and maintaining a slight bend in your elbows.
  • Keeping your arms at the same height, open your arms out to the sides until they are parallel to the floor.
  • Squeeze your chest muscles and reverse the movement, bringing your arms back together in front of you.
  • Repeat for the desired number of repetitions, ensuring to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your chest muscles by squeezing them at the peak of each contraction.
  • Control the movement and avoid using momentum to swing your arms.
  • Use a resistance band that provides enough challenge without sacrificing form.
  • Keep your shoulders down and back to avoid straining the neck and upper body.
  • Breathe deeply and exhale on the exertion phase of the exercise.
  • Focus on the mind-muscle connection to ensure optimal muscle activation.
  • Include this exercise as part of a well-rounded chest and upper body workout routine.
  • Gradually increase the resistance of the band as your strength improves.
  • Listen to your body and adjust the exercise intensity accordingly.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts