1 Arm Chest Fly

Lie on your back, on either a flat - declined or inclined bench, making sure that you keep your back and shoulders on the bench throughout the movement.

START	FINISH

Connect the band to a secure object at ground or bench level, to the side of the bench, holding the handles of the band in one hand, aiming to commence the movement with your arms straight, with your arm horizontal to the floor.

Smoothly bring your arm up towards the center of your chest or slightly further to feel the correct tension, keeping a slight bend in your arm, taking care not to rotate around from your waist, or lift your shoulder.

Hold in the upper phase for 1 - 2 seconds, prior to lowering down to perform again for further reps.