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Twist the band over and create an 'X'. Bring arms together in a semi-circular hugging motion while squeezing pecs together. Imagine trying to touch your elbows together in front of you. Touch your hands together or bring one over the other.

Tips:

  • Keep elbows slightly bent in a fixed position.
  • Imagine trying to pop a pingpong ball between your pecs.
  • Puff chest out slightly to stretch pecs.
  • Hold rep at the point of maximum resistance for a challenge (Static Contraction Training).

Variations:

  1. Standing between two posts (distance apart can vary) or to the side of one, grasp end(s) and pull bands together. Step forward to raise resistance.
  2. Raise A.P. height and bring hands together with downward diagonal motion to engage upper pecs.
  3. Lower A.P. height and bring hands together with upward diagonal motion to engage lower pecs.

Target Muscles:

pecs

Post:

rear

Anchor Point Height:

chest

Force:

push

Positions:

seated | supine | upright