Alternating Bodyweight Standing Chest Fly
Sculpt your chest anywhere, anytime! This bodyweight exercise targets and tones, no equipment needed.
The Alternating Bodyweight Standing Chest Fly mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Standing Chest Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Alternating Bodyweight Standing Chest Fly Variations and Alternatives
How to do the Alternating Bodyweight Standing Chest Fly
Stand with your feet shoulder-width apart, knees slightly bent for stability.
Extend your arms out to the sides at chest level with your palms facing forward and elbows slightly bent.
Without changing the bend in your elbows, bring one arm across your chest as if you were hugging a large tree, squeezing your chest muscles.
Return the arm back to the starting position while keeping tension in the chest muscles.
Repeat the movement with the opposite arm.
Continue alternating arms for the desired number of repetitions.
Keep the movements controlled and focus on engaging your chest throughout the exercise.
Breathe out as you bring your arm across your chest and inhale as you return to the starting position.
Maintain good posture, with your shoulders back and down, throughout the exercise.
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Alternating Bodyweight Standing Chest Fly FAQs
What muscles does the Alternating Bodyweight Standing Chest Fly work?
The Alternating Bodyweight Standing Chest Fly mainly works the chest, with help from the shoulders and biceps. The main muscles are the pectoralis major.
What equipment do you need for the Alternating Bodyweight Standing Chest Fly?
None. The Alternating Bodyweight Standing Chest Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Bodyweight Standing Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Bodyweight Standing Chest Fly variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Alternating Band Low Chest Fly, Bodyweight Standing Pec Deck and Bodyweight Standing Fly.
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