Bodyweight Standing Fly
Target chest muscles anywhere! No equipment needed for this bodyweight exercise. Squeeze and feel the burn.
The Bodyweight Standing Fly mainly works the chest, with help from the shoulders and biceps. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Bodyweight Standing Fly Variations and Alternatives
How to do the Bodyweight Standing Fly
Stand up straight with your feet shoulder-width apart. Keep your core engaged throughout the exercise to maintain balance.
Extend your arms straight out to the sides at shoulder level with your palms facing forward and elbows slightly bent.
Bring your hands together in front of you slowly, focusing on squeezing your chest muscles as you perform the movement. Your hands can either meet at chest level with palms facing each other or they can overlap in a clapping motion.
Once your hands meet, hold the contraction for a second, then slowly return your arms back to the starting position without letting your hands drop down, thereby keeping the tension in your chest muscles.
Repeat for the desired number of repetitions and sets.
Take care to perform the movement in a controlled manner, focusing on the contraction of the chest muscles. This exercise uses isometric tension to help work the chest without any equipment, relying on the resistance created by your own body.
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Bodyweight Standing Fly FAQs
What muscles does the Bodyweight Standing Fly work?
The Bodyweight Standing 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 Bodyweight Standing Fly?
None. The Bodyweight Standing Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Standing Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Straight-Arm High-Chest Fly and Bodyweight Standing Straight-Arm Low Chest Fly.
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