How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest fly (band) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Fly (Band): how to do it and muscles worked

The chest fly (band) mainly works your chest. You need a resistance band.

Muscles worked

Main

Chest

How to do the chest fly (band)

1
Anchor a resistance band behind you at chest height, or loop it around a sturdy post. Hold both ends with arms out to the sides, elbows softly bent, in a staggered stance.
2
Sweep your arms forward in a wide arc until your hands meet in front of your chest. Squeeze your chest, then open back out slowly.
3
Breathe out as you close and in as you open, taking about two to three seconds on the return. Keep tension in the band throughout.

Form tip: Keep your elbows softly bent and fixed, and do not let your torso lean forward to help close the band.

Common questions

Which muscles does the chest fly (band) work?: The chest fly (band) mainly works your chest.
What equipment do I need for the chest fly (band)?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest fly (band) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.