Chest · Resistance Band
Resistance Band Chest Flyes
How to do the resistance band chest flyes, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Attach resistance bands at chest height. Step forward, bringing your hands together in front of you, then return with control.
- 1Feel a stretch across your chest and front shoulders as you open your arms
- 2Squeeze your pecs hard as you bring the handles together in front of you
- 3Keep a slight bend in your elbows and maintain constant tension from the band
Common mistakes
- Avoid bending or locking your elbows; maintain consistent angle
- Don't let the band jerk you back; control the eccentric
- Avoid rounding your shoulders forward; keep chest lifted
Muscles worked
The resistance band chest flyes mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
Kovo programs the resistance band chest flyes for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
- How to do the bench dip
Last reviewed April 2026.