Exercise Band Chest Flyes/Flies

How to do the Exercise Band Chest Flyes/Flies

This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then complete a chest fly to the front of your body. Breathe out on the way into your body and out on the way back. Notice (from the picture) that one foot is behind the body for stability.

Elastic/Exercise Band Spotter Information:

Stand infront of the partipant making sure they complete an entire repetition.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Exercise Band
  • Elastic
  • Isolation
  • Upper Body
  • Pectoralis Major

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
41.4 lbs8.9 54.1 lbs

What is a good starting weight?

Based on an average weight lifted of 41.4 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 20 lbs and aim for 12-15 reps.


Workouts Plans with Exercise Band Chest Flyes/Flies

Purpose Type Level
Muscular Definition Advanced
Sport Specific Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.