Band high-fly
Anchor a resistance band securely at chest height, or slightly above, behind you. Stand facing away from the anchor, holding one end of the band in each hand, arms extended out to the sides with a slight bend in the elbows.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
Secondary muscles
- anterior deltoid
- coracobrachialis
- serratus anterior
Target muscles
- chest
- shoulder
How to perform
- 1
Anchor a resistance band securely at chest height, or slightly above, behind you.
- 2
Stand facing away from the anchor, holding one end of the band in each hand, arms extended out to the sides with a slight bend in the elbows.
- 3
Step forward to create initial tension in the band, maintaining a stable stance with a proud chest.
- 4
Engage your core and bring your hands together in front of your chest in a wide, controlled arc, squeezing your pectoral muscles.
- 5
Pause briefly at the peak contraction, then slowly reverse the movement, allowing your arms to return to the starting position while resisting the band's pull.
- 6
Keep your shoulders down and back, avoiding shrugging or rounding your upper back.
Safety & form
Train smart. Read these notes before adding heavy load.
