Area Targeted: Middle Chest

The Standing Chest Fly From A Mid Anchor Point is a classic exercise to target the Pecs (Chest Muscles). It works so well because it places super smooth linear progressive resistance against the exact function of the Chest Muscles. Forget the cable machines! This exercise is so much better, and safer!

Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at chest height.

Bands:  Attach both ends of the band(s) to one handle, and grip the handle with one hand.

Body Positioning: Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart.


Pull the handle(s) around until your arm is right in front of your chest.


1. Keep your arm frozen with a slight bend in your elbow throughout the movement.

2. Keep your shoulders square, do not rotate your upper body as your pull the handle(s).