Lying Chest Fly

Exercise Information

Exercise Name:Lying Chest Fly
Resistance Band Type:A resistance band with handles
Equipment Required:A bench to lie on
Body Parts Exercised:Chest

Exercise Procedure

Exercise Start Position
  1. Anchor the resistance band around the legs of a bench and lie on the bench face-up
  2. Grasp a handle in each hand with your arms extended to the side of your body in line with you upper chest. The arms should be slightly bent. The length of the resistance band should be such that there is tension at this start position.
Exercise End Position
  1. Arms extended directly above you whilst maintaining the posture with which you started.
Exercise Start Position
Exercise End Position
  1. Whilst maintaining a slight bend in your arms, extend your arms straight up above you into a vertical arm position.
  2. Return to the starting position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you push up and breathe in as you lower your arms.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Lying Chest Fly Demonstration Video