Band high fly
Expert Advice
Maintain a slight bend in your elbows throughout the movement to keep the tension on your chest and shoulders.
How-to-do Steps
- Anchor the band at a low point.
- Grasp the ends of the band with palms facing forward and arms extended at a downward angle.
- With a slight bend in your elbows, raise your arms up and out to the sides until they are at shoulder level.
- Squeeze your chest at the top of the movement.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Track Band high fly in FitAI
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Muscles Worked
Band high fly primarily targets the Chest, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest40%
Secondary
Shoulders20%
Lats20%
Traps10%
Biceps10%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band high fly work?
Band high fly primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Traps, Biceps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band high fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band high fly suitable for beginners?
Yes, Band high fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
