Band high fly
Perform the band high fly to target your chest and shoulders effectively.
- Secure the resistance band at a low point behind you.
- Stand with your feet shoulder-width apart and hold the band with both hands.
- With a slight bend in your elbows, raise your arms out to the sides and up, forming a 'Y' shape.
- Control the movement as you lower your arms back to the starting position.
How to perform the Band high fly
- Set up. Set up in a stable, balanced starting position appropriate for the Band high fly using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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