Band High Fly
The band chest fly is a home-gym-friendly way to isolate the chest, needing nothing more than a resistance band and something to anchor it high.
Equipment
Resistance band
Difficulty
beginner
Sets & reps
3 sets · 15 reps
Muscles worked
Chest
A standing chest fly using a resistance band anchored high, letting you train chest isolation at home with just a band.
How to do it
- Anchor a band high above you and grip one handle in each hand, facing away from the anchor.
- Step forward slightly to create tension, arms extended out to the sides.
- With a slight bend in your elbows, bring your hands together in front of your chest.
- Squeeze your chest at the point where your hands meet.
- Return to the starting position under control, feeling a stretch across your chest.
Coaching tips
- Keep a slight, fixed bend in your elbows throughout — don't turn this into a press.
- Step further from the anchor to increase resistance as you get stronger.
- A great home-gym chest isolation move needing just a band and a high anchor point.
Common mistakes
- Bending the elbows more to make the exercise easier, which shifts the work to the shoulders.
- Using a band that's too light to create meaningful tension throughout the range.
Frequently asked questions
Where can I anchor a band high enough for this exercise at home?
A door anchor placed at the top of a door, or looping the band around a stair railing above you, both work well.
Start tracking your workouts free
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