Chest Flye with Rubberband
Firms and tones muscles of the chest
One pair of three to five feet long rubberbands that you can purchase at sporting
good stores. You can make your own by buying rubberbands used for slingshots
at a hardware store or market. You can also use surgical tubing, which you can
buy at a drugstore. If you need to shorten the band for more tension, make sure
to loop it loosely around your hand. Always check your rubberband for tears
before using it. As you get stronger, you can use two rubberbands instead of
- You only need one rubberband between you and your
- Stand with your legs shoulder width apart and knees
slightly bent. Your working arm should be at shoulder level with your palm
facing down and your elbow slightly bent.
- Before you start the exercise, squeeze your shoulder
blades together lightly. You win hold them together all throughout the exercise.
Make sure you are standing enough of a distance away from your partner so
there is tension in the rubberband.
- Keep your body steady as you slowly pull the band
across your chest. Your partner will simultaneously do the same.
- Return to the starting position
a partner who is approximately the same height and strength level.
- Exhale as you pull the band across your chest and
inhale as you return to the starting position. .
- When returning to the starting position, continue
to maintain tension in the rubberband and keep your shoulder blades squeezed
- As you pull the band across your chest, note that
only your shoulder joint should be moving. Your wrist and elbow should remain
motionless throughout the entire exercise. A common mistake is to pull the
hand into the center of the chest instead of pulling across the chest.
- Keep your abdominal muscles tightened so you can maintain
Do one set of 12 to 15 repetitions. Rest. Do another two or more sets if you
Go to Common