Fly's with the fitness band is an exercise to train the chest. The version from above mainly works the lower chest muscles.
You only need a long Theraband for this exercise and can do it at home or in the gym.
Exercise
Fly's
One-armed, from above
Type: Unilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Attach one end of the fitness band above head height. Stand with your left side facing the fitness band and hold the other end with your left hand.
2
Stretch your arm out to the side so that there is a 120° angle between your arm and upper body. Your arm should be in line with the band. Your arm should not be fully extended, the elbow joints should be slightly bent. Your palm should be facing forward.
3
Guide the band downwards at an angle in a powerful and controlled manner until your hand is under your belly button. The angle between your upper and lower arm remains the same throughout the exercise. Exhale as you do so
4
Let the band up in a controlled manner until you are back in the starting position (120° away from the upper body). Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with the left side first and continue with the right side after a 60-second break.
Tip
When moving your arm forward, imagine that you are pushing with your elbow. During the eccentric movement (arms backwards), do not go too far back so that the shoulder is not overstretched. Make sure that you have a stable stance throughout the exercise and that your back remains straight.
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
TIP: You can clamp one end of the fitness band in a door (top). If the band slips through, you can knot the end of the band around a bottle or similar.
Muscle groups
Primary
Chest (lower)
Secondary
Biceps
Shoulder (front)
Tertiary
—
Equipment
Resistance band long
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