Flys are an exercise that mainly trains the chest muscles. This variation focuses on the upper part of the chest. The front shoulder and biceps are also targeted. With the one-armed version, you can concentrate on just one side. You can do this exercise to compensate for muscular imbalances. All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Fly's
One-armed, from below
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand wider than shoulder-width apart and clamp a Theraband between your left foot and the floor.
2
Grasp the end of the band with your left hand and hold it to the left of your hip. Palm facing forward
3
Press the band forcefully with your left arm diagonally upwards to the right until your left hand is approximately in front of your right chest. Your arm remains fully extended. Exhale as you do so.
4
Slowly return the strap in a controlled manner until your left hand is back to the left of your hip. Breathe in 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
Keep your back straight and make sure that you do not rotate your shoulders inwards when pressing. Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you hit your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Make sure you choose the right band for you (resistance, length).
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.
Muscle groups
Primary
Chest (upper)
Secondary
Biceps
Shoulder (front)
Tertiary
—
Equipment
Resistance band long
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