Standing Chest Fly

Exercise Information

Exercise Name:Standing 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. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest height when you are in a straddle stance.
  2. Start facing away from the anchor point in a straddle stance with your front leg bent and your core activated. Grasp one handle in each hand with your arms extended to the side of your body in line with your chest. The arms should be slightly bent.
  3. Move forward to create tension in the resistance band.
Exercise End Position
  1. Arms extended directly in front of 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 directly in front of you bringing your hands close together whilst maintaining the posture with which you started.
  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.

Standing Chest Fly Demonstration Video