Bench Resistance Band Flye

ChestResistance band, bench

Work your chest on a flat bench using resistance bands for smooth, joint-friendly tension through full contraction.

How to do it

1Anchor a resistance band under the bench, lie flat, and hold the handles extended over your chest.

2Maintain a subtle bend in your elbows and lock that angle throughout the set.

3Slowly lower your arms out to the sides until you feel a comfortable chest stretch.

4Pause briefly at the bottom while keeping active tension on the band.

5Squeeze your chest to bring your hands back together over your torso.

Common mistakes

Locking out your elbows completely, transferring unwanted load to your elbow joints.

Dropping your hands too far below bench level, risking shoulder strain.

Arching your lower back excessively, reducing core stability and target muscle focus.

Breathing

Inhale as you lower your arms out to the sides, and exhale as you bring them together.

Make it harder or easier

To make it easier, use a band with lighter resistance. To make it harder, use a heavier band and hold peak contraction at the top for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.