The chest fly exercise mainly works the pectoralis major and minor and anterior deltoids. These muscles are pictured below. By using Thera-Band® to perform a chest fly, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends.

Anatomical drawing of the human upper body musculature system highlighting the deltoid muscle in red.

Anatomical drawing of the pectoralis major muscles

Begin by bringing the Thera-Band® around the back of your shoulders and secure it under your shoulder blades. Grab one end of the Thera-Band® in each hand. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Bring your arms our to your sides and up to the level of your shoulders, with palms facing in. Bend your elbows slightly and maintain this natural curve throughout the motion of the exercise. Exhale and bring your palms together until they are almost straight in front of you. Inhale as you return them to starting position. Repeat this process 8-12 times for 3 sets.

A man is seated demonstrating a start position for a Chest Fly with Thera-Band® exercise

A man is seated demonstrating an end position for a Chest Fly with Thera-Band® exercise