1. Setup:
- Secure the resistance band to an anchor point at chest height. Make sure it is securely fastened.
2. Starting Position:
- Stand facing away from the anchor point, feet shoulder-width apart.
- Hold the free end of the resistance band with one hand. Step slightly forward to create tension in the band.
- Position your arm so that it is extended in front of you, at shoulder height, with a slight bend in your elbow. Your palm should be facing inward.
3. Movement:
- With control, pull the band out to the side.
- Keep your elbow slightly bent and your palm facing downward as you move your arm outward.
- Engage your chest muscles as you stretch the band, feeling the stretch across your chest.
4. Return:
- Slowly return your arm back to the starting position, maintaining control of the movement.
- Avoid letting the band snap back quickly; focus on a controlled return to maximize effectiveness.
5. Repetitions:
- Perform 8-12 repetitions on one side, then switch to the other arm.
6. Tips:
- Keep your core engaged and maintain good posture throughout the exercise.
- Avoid arching your back; focus on isolating your chest muscles during the fly movement.
- Adjust the resistance by stepping further away from the anchor point for more tension or closer for less.
