Chest Fly (Resistance Band)
Also called Band Chest Fly, Crossover (Resistance Band), High Fly (Resistance Band)
How to do it
Anchor a resistance band behind you at chest height and hold one end in each hand with a slight bend in the elbows. Sweep your arms forward and together in a wide arc until your hands meet, squeeze the chest, then return slowly to a controlled stretch.
Setup
Secure the band behind you at chest height and verify equal tension on both sides. Stand in a split stance or lie on a bench, hold one end per hand with palms facing inward, and maintain a soft, fixed elbow bend.
Where you should feel it
Across the chest with tension increasing as the hands meet, plus the core working to resist the rearward pull if standing. Shoulder strain usually means the anchor is too high or the arms are opening too far.
When to use it
Use for portable chest volume, warm-ups, or high-repetition finishers when free weights are unavailable. The rising resistance suits controlled sets of 12-25 reps.