The bench press evolved into the most iconic exercise of all time, changing the bodybuilding world forever when the “Russian Lion” performed a record-setting 362 lb floor press in 1899.
It’s the foundation for any Monday chest day. It’s the only stat that matters when you’re chatting in the power rack line. And, if you can bench double your body weight, you’ve reached “elite” status.
But dabbling in non-barbell chest exercises, especially a substantially lower-weight one like the classic fly, ignites a battle you never want to wage: ego vs. mass.
Introducing … the resistance band chest fly, a Monday evening plateau-buster (and pec sculptor).
What Is the Resistance Band Chest Fly?
The resistance band chest fly is what they call a “chest opener” exercise, isolating the pectoralis major muscle (the large fanned chest muscle) as a single-joint movement.
It’s considered an adduction exercise because it brings the shoulder joint closer toward the body’s midline (think adduction — it’s adding to the larger mass).
Oh, and it’s almost purely aesthetic!
By reducing the tricep activation (as seen in the resistance band chest press) and honing in on the pecs’ sternal head (that attaches to the central bony sternum), the RBCF can:
- Add a more chiseled definition between the pecs
- Maximize hypertrophy and muscle thickness (especially as a finisher exercise)
- Build some triceps and biceps mass along the way
Unlike the bench press, the fly takes on more of an arc pattern and requires relatively stiff elbows, generating a better stretch in the pecs and delts.
But strength-wise, the RBCF is nowhere near the chest press’s caliber. That’s thanks to several factors like nearly cutting the supporting triceps out of the equation and more muscle stress.
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RBCF: What Muscles Does It Work?
The resistance band chest fly and chest press both tackle the same problem (building upper body muscles and improving weakness), but science proves that each exercise targets the muscles with different intensities.
A study conducted in 2020 analyzed muscle activation in both the barbell bench press and the dumbbell fly — which muscles do they target, and how do they differ?
Since these are practically on-par with the RB versions, here’s where you’ll feel the burn or stretch when cranking out resistance band chest flyes (versus how it compares to the press):
- Biceps (76% more)
- Anterior deltoids (25% less)
- Pectoralis major (16% less)
- Triceps (75% less)
Additional research compared them, too (a hot debate in the bodybuilding community). The result: flyes are better left as auxiliary lifts to sculpt lagging pecs with a little extra TLC.
In other words, drain the tank on chest day with a few sets of RBCFs.
Related: 9 Resistance Band Shoulder Exercises for Bigger Delts
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RBCF Benefits
The RBCF might not lead your “exercises to try” list right now. But if the gym crowd isn’t letting up, you’re trapped at home, or you’re desperate for pec mass, here’s why it’s worth a second thought:
Defying the Resistance Band Stigma
Imagine a classic resistance band workout, and you likely picture unfit home dwellers or true day-one noobs.
However, studies from 2015 and 2019 found that resistance bands are on-par with dumbbells and barbells in three crucial areas: muscle thickness, peak torque, and strength.
They might not look as tough as benching 200 lbs or grabbing 20 lb dumbbells (for flies), but RBs are hardly different.
Hello, Convenience
After dumping $2,000 (the national average) into your home gym, it could take a decade to pay itself off — as compared to a gym membership — and steals an entire room from your house.
Resistance bands are the best of both worlds. RBCFs require little more than an elastic band and a door anchor (a <$20 investment), and they fit nicely in a drawstring bag after a workout ends.
For example, squats and deadlifts are considered 2 of the “big 3” exercises that most guys should do, but if you don’t have access to a complete barbell set, repping out banded versions of squats and deadlifts can be almost as effective.
Add Some Much-Needed Thickness
By forcing the triceps to take more of a backseat, flyes can isolate the pec muscles with a little more oomph.
In other words, you can cause more microtears in your chest, especially at the sternal head, to trigger more growth in stubborn pecs.
A Potential Posture-Straightener
Flyes, sometimes dubbed “scapular retraction” exercises, force your shoulder blades together.
Though not a guarantee, RBCFs can potentially straighten your posture by loosening those muscles and preventing slumped-forward shoulders.
Cut Training Injury Risks
Classic dumbbell flyes are hit-or-miss on the injury front for two reasons: they’re an isolation exercise, and forcing too heavy a weight can cause ligament tearing in the shoulder joints.
Since resistance bands start loose and offer more resistance through the rep, you can pause when something feels wrong or swap in a lighter band.
And, if the band does snap or detach from the door anchor, it won’t be toward your face. Statistically, most elastic band injuries involve the eye, though a welt on your back will still hurt.
The General Consensus
No, RBCFs don’t include typical resistance training equipment like dumbbells, machines, or barbells. And yes, you’re sidelining a few press sets to swap in single-joint flyes.
The details above prove that neither of those points really matters. Well, that’s as long as you’re using proper technique, still hitting your rep goals, and not slashing compound exercises entirely.
How to Do the Resistance Band Chest Fly
There are three resistance band fly variations, just like the classic chest fly takes on several forms (cable, dumbbell, machine). The choice comes down to available equipment and preference.
Standing (With a Door Anchor)
What You’ll Need: A handled resistance band & a door anchor
- Attach the center of your resistance band to the door anchor, which should already be wedged at about chest height.
- Get into your starting base position, with one leg in front of you and slightly bent (staggered) and a straight back.
- Grab the handles with both hands with your palms facing the space in front of you.
- Hold your arms nearly straight out to your sides (like a cross).
- Slowly bring your palms toward the front of your body until they meet in front of you (or even cross over slightly for more activation).
- Pause around the top, and then return to the starting position.
Tip: If you want to isolate one arm at a time, a single-arm chest fly is an option, too! Just latch both ends of the band to a single handle and stand with your side to the door instead.
Standing 2.0 (Without a Door Anchor)
What You’ll Need: A short looped (or handle-less) resistance band
- Wrap the hooped band around your back (just under your deltoids).
- Grasp either end in both hands with your palms facing inward.
- Build a sturdy base with a tight core, chest vertical, and feet firmly planted.
- Start with your arms extended back (with a slight bend to your elbows) in the classic iron cross position.
- Keeping your arms straight at about shoulder height, bring your palms inward until they meet or almost meet in front of you.
- Squeeze your chest muscles briefly before returning to the starting position.
Tip: Perform each step slowly so that the band doesn’t roll up your back as you return to the arms-back position.
Lying
What You’ll Need: A small hooped resistance band & a bench (optional for a better stretch)
- Wrap the hooped resistance band behind your back at around deltoid-height, grab either end with your hands, and lie back on the floor or bench.
- Extend your arms so that they’re almost straight (make a T with your body).
- Keeping your elbows slightly bent, slowly drive your palms toward one another so that they meet just above your chest
- Briefly pause at the top.
- Slowly return to the starting position while allowing your arms to drop slightly below bench level to get a bit more of a stretch.
Tip: To add a little extra artificial resistance to your lying chest fly, use a bench and wrap the center of the band beneath the bench’s support beams.
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Resistance Band Chest Fly Variations
If you’re on a resistance band kick and want to build a band-only chest routine, here are two RBCF variations worth trying: incline and decline.
How to Do the Incline Resistance Band Chest Fly
The incline version is a better match for adding mass to your upper pecs, which tend to be stubborn and develop a depressing flat look.
The difference in the set-up: When you’re setting up the door anchor, position it lower on the door (at about knee or calf-height).
While doing the IRBCF, bring the band ends together by keeping a steady up-and-in motion.
How to Do the Decline Resistance Band Chest Fly
The decline version is an excellent alternative for lagging lower pecs, chiseling the bottom curve to help a beefy chest stand out even more.
The difference in the set-up: When you’re wedging the band into that trusty door anchor, position it near the top of the door instead.
For the DRBCF, you’ll want to do the opposite of the incline variation; cross the band in front of you with a down-and-in pattern.
Want more ways to build muscular pecs? Checkout this full list of chest exercises with resistance bands and start gaining upper body mass now!
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