Chest Press Fly
Sculpt your chest with the Chest Press Fly! This exercise combines a fly and press for a comprehensive workout.
The Chest Press Fly is a compound exercise that mainly works the chest, with help from the back and triceps. No equipment needed: it uses just your bodyweight.
Chest Press Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Triceps (triceps brachii)
How to do the Chest Press Fly
Chest Fly and Press Up
Positioning
1. Starting Position:
Stand upright with your feet shoulder-width apart.
Keep a slight bend in your knees.
Engage your core for stability.
Start with your arms extended in front of you, palms facing each other at chest level.
Movement Instructions
Chest Fly Motion:
Gradually open your arms out to the sides (like a bird flapping its wings), keeping a slight bend in your elbows.
Lower your arms until they are parallel to the floor, or as far as comfortable, feeling a stretch in your chest.
Press Up Motion:
Bring the arms back together in front of you, squeezing your chest.
As your arms come together, lift them overhead, extending fully.
Return to Starting Position:
Lower your arms back down to the starting position at chest level.
Tips for Beginners
Focus on maintaining control throughout the movements; avoid rushing.
If using weights, choose a light amount that allows you to maintain form.
Breathe steadily: exhale while opening your arms (fly) and inhale while bringing them back together (press up).
Start with 10-15 repetitions, resting as needed.
Chest Press Fly FAQs
What muscles does the Chest Press Fly work?
The Chest Press Fly mainly works the chest, with help from the back and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Chest Press Fly?
None. The Chest Press Fly is a bodyweight exercise, so you can do it anywhere.
Is the Chest Press Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chest Press Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Chest Press Fly variations and alternatives?
Similar exercises include the Bodyweight Lying Svend-Press, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly and Bodyweight Standing Straight-Arm High-Chest Fly.
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