Kneeling One Arm Fly

 


Cross Body Chest Press Crossover Chest Fly Double Point Chest Press Kneeling One Arm Fly One Arm Chest Press Decline Military Push Up Decline Standard Push Up Decline Wide Fly Push Up Resisted Door Push Up Military Push Up Standard Push Up Resisted Wide Fly Push Up Standing Chest Press Standing One Arm Chest Fly (H) Standing One Arm Chest Fly (L) Standing One Arm Chest Fly (M)

Kneeling One Arm Fly

Area Targeted: Middle Chest
Set up:
Anchor: Secure the band(s) to the door with the door anchor at the top of the door.
Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.
Body Positioning: Kneel 3 to 4 feet away from the door, with your active side facing the door. Position your active arm so that the upper arm is parallel with the floor, and elbow is slightly bent. Keep your back straight and chest up.
Movement: Pull the handle(s) down and around until your hand is almost touching the floor, right below your chest. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Keep your arm frozen in position with a slight bend in the elbow.

 


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