Safety Notes

• Secure anchor firmly to avoid snap.
• Avoid if acute shoulder impingement.
• Use lighter band if form breaks.
• Do not overstretch shoulders beyond comfortable chest stretch.
• Brace core to prevent lower back arch.

Spotting

Spotting not required; self-spot with lighter band or pause if needed. Use safeties on rack if available.

Common Mistakes

• Locking elbows straining joints.
• Using body momentum or sway.
• Overextending shoulders backward.
• Rolling shoulders forward on return.
• Gripping too tightly with arms.

• Shoulder impingement
• Recent pectoral strain
• Elbow tendonitis

• Shoulder horizontal adduction
• Thoracic rotation
• Ankle stability for stance

Build Up First

• Basic understanding of chest fly form
• Ability to maintain stable posture