Скачать или смотреть Banded Single Arm Fly

In this preview, you will learn how to perform the Single Arm Chest Fly with Resistance Bands.

1. Setup: Begin by securing the resistance band to a stable anchor point at chest height. Stand with your back facing the anchor point, ensuring the band is taut. Grasp the handle of the resistance band with your right hand, stepping away from the anchor point to create tension in the band.

2. Positioning: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged for stability. Maintain a neutral spine, with your shoulders relaxed and your chest up. Position your right arm straight out to the side at shoulder height, keeping a slight bend in your elbow.

3. Execution: Initiate the movement by bringing your right arm across your body in a wide arc motion. Keep your elbow slightly bent throughout the exercise to prevent hyperextension. Focus on using the muscles of your chest to bring the handle towards the center of your body.

4. Top of Movement: At the top of the movement, your right arm should be extended across your body, reaching towards the centerline. Feel a strong contraction in your chest muscles as you squeeze them together. Hold this position briefly to maximize muscle engagement.

5. Focus on Form: Maintain control throughout the movement, avoiding any swinging or jerking motions. Keep your shoulders square and your torso stable, focusing on isolating the muscles of your chest. Keep your movements smooth and controlled for maximum effectiveness.