Exercise Library
Pushisolation

RESISTANCE BAND CHEST FLY

Custom Training: Resistance Band Chest Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

HOW TO PERFORM

  1. 1

    Secure the band behind the body at chest height and hold the ends with softly bent elbows.

  2. 2

    Bring the arms together in a controlled arc with a small, fixed elbow bend.

  3. 3

    Open slowly through a comfortable chest stretch without forcing the shoulders backward.

THE STANDARD

Custom Training: Resistance Band Chest Fly. One controlled movement out and back counts as one repetition. Train both sides equally for unilateral variants.

COACHING CUES

Keep the elbow angle consistent and avoid shrugging.Record the band and anchor setup consistently. Enter a load only if its resistance is known; do not invent a kilogram value.

COMMON MISTAKES

  • Using a heavy load that turns the fly into a press.

300WOD STANDARDS

Foundation
Hoplite
Elite
Spartan

CUSTOM TRAINING ONLY

EQUIPMENT

Resistance Band
Resistance Band Chest Fly — 300WOD Exercise Library