Resistance Band Deep Stretch Chest Flyes (Constant Tension No-Lockout)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Resistance Band Deep Stretch Chest Flyes (Constant Tension No-Lockout)
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i Instructions
- 1. Setup & Scapular Stability: Anchor resistance bands at chest height behind you to a secure post. Adopt an athletic split stance, retract and depress the scapulae, and maintain a soft, fixed bend in the elbows.
- 2. Eccentric Lowering: Inhale deeply as you open your arms horizontally under strict control, allowing the bands to facilitate a deep, safe chest stretch without anterior humeral gliding.
- 3. Transition & Protocol Cue: Reverse the movement inches before elbow lockout to preserve continuous, uninterrupted tensile load across the chest fibers.
- 4. Concentric Drive: Exhale forcefully as you adduct the arms in a sweeping hugging arc, achieving peak isometric contraction as the hands converge in front of your sternum.
- 5. Breathing and Safety Guidelines: Maintain a constant 15-20 degree bend at the elbows throughout – avoid turning the fly into a press. Calibrate band resistance to your safe active shoulder mobility. Continuous tension cadence reversing right before joint lockout, preventing muscle relaxation and maximizing metabolic occlusion.
Physiological Impact
Caloric Benchmarking
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