Bodyweight Standing Straight-Arm Chest Fly
Target and tone your chest with this no-equipment exercise! Perfect for any fitness level, do it anywhere, anytime.
The Bodyweight Standing Straight-Arm Chest Fly mainly works the chest, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Straight-Arm Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
Bodyweight Standing Straight-Arm Chest Fly Variations and Alternatives
How to do the Bodyweight Standing Straight-Arm Chest Fly
Stand with your feet shoulder-width apart and your arms extended to your sides at shoulder height, palms facing forward. Ensure your posture is upright and your core is tightened.
Without bending your elbows, bring your arms in front of you, ensuring the motion comes from your chest muscles. Imagine you are hugging a large tree to maintain the correct form.
Bring your arms together until your hands almost touch or until you feel a full contraction in your chest muscles.
Hold the position briefly, squeezing your chest muscles forcefully.
Slowly return your arms back to the starting position while still keeping the tension in your chest.
Repeat the movement for the desired number of repetitions and sets.
Remember to breathe normally throughout the exercise, exhaling as you bring your arms together and inhaling as you return to the starting position. Perform the movement in a controlled manner to maximize chest muscle engagement and avoid using momentum.
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Bodyweight Standing Straight-Arm Chest Fly FAQs
What muscles does the Bodyweight Standing Straight-Arm Chest Fly work?
The Bodyweight Standing Straight-Arm Chest Fly mainly works the chest, with help from the shoulders and back. The main muscles are the pectoralis major.
What equipment do you need for the Bodyweight Standing Straight-Arm Chest Fly?
None. The Bodyweight Standing Straight-Arm Chest Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Straight-Arm Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Standing Straight-Arm Chest Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Bodyweight Standing Triple Pec Dec Pulse, Alternating Bodyweight Standing Chest Fly and Bodyweight Standing Fly.
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