Band Chest Fly

Band Chest Fly: So führst du sie aus

1. 1Anchor the band at chest height behind you and grab one handle in each hand, then step forward until the band is taut.
2. 2Stand tall with a slight forward lean, one foot ahead of the other for balance, and brace your core.
3. 3Start with your arms open out to the sides at chest height, elbows kept soft with a slight bend.
4. 4Keeping that fixed elbow bend, bring both hands together in a wide arc in front of your chest as if hugging a barrel.
5. 5Squeeze your chest hard at the top when your hands meet, holding briefly for peak contraction.
6. 6Open your arms back out under control, resisting the band until you feel a stretch across your chest.
7. 7Complete your reps, then step back toward the anchor to release the band tension safely.

Technik-Tipps

• Lead the movement with your chest, not your hands, so the pecs do the work rather than the shoulders.
• Keep the slight elbow bend locked throughout — the angle should not open and close like a press.
• Step further from the anchor to increase resistance, or closer to reduce it, to match your strength.
• Keep your shoulders down and back to avoid shrugging the tension up into your traps and neck.

Häufige Fehler

• Straightening and re-bending the elbows, which turns the fly into a press and shifts work to the triceps and front delts.
• Letting the bands snap your arms back open, which loses tension on the chest and strains the shoulder joint.
• Shrugging the shoulders up toward the ears, which recruits the traps instead of isolating the chest.
• Using too long a range and pulling the hands far behind the body, over-stretching the shoulder under load.

Häufig gestellte Fragen