Tube Band Chest Flyes + Glider Knee Tucks
Tube Band Chest Flyes + Glider Knee Tucks
Equipment: Tube Resistance Band with Handles (with door anchor) + Dual Sided Disc Gliders
Difficulty: Intermediate to Advanced
Target Muscles: Chest, core, hip flexors, shoulders
How to Perform Tube Band Chest Flyes + Glider Knee Tucks
Step-by-Step Instructions:
- Perform 12-15 chest flyes (tube band anchored at chest height, bring handles together in front)
- After completing flyes, immediately transition to glider knee tucks
- Place gliders under feet, get into plank position
- Perform 15-20 knee tucks (slide knees toward chest)
- Rest briefly, then repeat the circuit
Recommended Sets & Reps:
- Beginners: 2-3 circuits (10 flyes + 12 tucks)
- Intermediate: 3-4 circuits (12 flyes + 15 tucks)
- Advanced: 4-5 circuits (15 flyes + 20 tucks)
Form Tips:
- Keep slight bend in elbows during flyes
- Squeeze chest at end of flyes
- Keep hips level during knee tucks
- Control the gliders throughout
- Transition efficiently between exercises
- Breathe steadily throughout
Common Mistakes to Avoid:
- Bending elbows too much during flyes
- Not bringing hands together fully
- Letting hips pike up during tucks
- Moving too quickly on gliders
- Resting too long between exercises
- Holding your breath
Modifications:
- Easier: Reduce reps or perform smaller knee tucks
- Harder: Increase reps, slow tempo, or add push-up between tucks
Benefits:
- Combines chest and core training
- Builds upper body and ab strength
- Improves stability and control
- Time-efficient workout
- Functional movement patterns
- Great for total body engagement