Standing Incline Band Chest Fly

exercise_detail.description

The Standing Incline Band Chest Fly is an exercise targeting the pectoral muscles, specifically the upper chest. It involves using resistance bands to simulate the motion of a fly on an incline bench, promoting muscle hypertrophy and strength in the chest area. This exercise also engages the shoulders and triceps as secondary muscles.

exercise_detail.how_to_perform

1. Anchor the resistance band at a low point behind you, such as a door anchor or sturdy post.
2. Stand with feet shoulder-width apart, facing away from the anchor point.
3. Hold the handles of the band with palms facing forward, arms extended slightly below shoulder height.
4. Step forward to create tension in the band, keeping a slight bend in your elbows.
5. Engage your core and maintain a slight forward lean from your hips.
6. Bring your hands together in front of you in a wide arc, squeezing your chest at the peak of the movement.
7. Slowly return to the starting position, controlling the tension in the band.
8. Repeat for the desired number of repetitions.

exercise_detail.tips

• Ensure that your core is engaged throughout the exercise to maintain stability.
• Keep a slight bend in your elbows to reduce strain on your joints.
• Focus on squeezing your chest muscles as you bring your hands together.
• Control the movement on both the concentric and eccentric phases for maximum effectiveness.
• Adjust your stance or band tension if you feel discomfort or lack of resistance.
• Maintain a neutral spine and avoid arching your back during the exercise.