Palm to Head & Chest Fly
A unique exercise for chest & upper body strength! Palms together, fly your way to a better you.
The Palm to Head & Chest Fly mainly works the chest, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Palm to Head & Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Palm to Head & Chest Fly Variations and Alternatives
How to do the Palm to Head & Chest Fly
Starting Position:
Stand upright with your feet shoulder-width apart.
Your arms should be raised above your head, with your palms pressed together.
Arm Positioning:
Keep your elbows slightly bent.
Your hands should be in a prayer position (palms together) directly above your head.
Movement:
Inhale deeply, and as you exhale, lower your arms out to the sides to about shoulder height.
Keep your palms facing each other, ensuring your elbows remain slightly bent throughout the movement.
Return:
Pause for a moment, feeling the stretch in your chest.
Bring your arms back to the starting position (palms together above your head) while inhaling.
Repetitions:
Repeat this movement for 10-15 repetitions, focusing on slow and controlled motions.
Tips:
Maintain a relaxed posture; do not hunch your shoulders.
Engage your core to support your back during the movement.
Breathe steadily throughout the exercise.
Palm to Head & Chest Fly FAQs
What muscles does the Palm to Head & Chest Fly work?
The Palm to Head & Chest Fly mainly works the chest, with help from the back and traps. The main muscles are the pectoralis major.
What equipment do you need for the Palm to Head & Chest Fly?
None. The Palm to Head & Chest Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Palm to Head & Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Palm to Head & Chest Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Alternating Bodyweight Standing Chest Fly, Bodyweight Standing Fly and Bodyweight Standing Straight-Arm High-Chest Fly.
Training calculators
Work out the numbers behind your training before your next session.