Chair Seated Chest Fly
Gentle chest workout you can do from a chair! Perfect for beginners, seniors, or anyone wanting a low-impact exercise.
The Chair Seated Chest Fly mainly works the chest and shoulders, with help from the back and traps. You'll need: chair or dumbbells.
Required Equipment
Chair Seated Chest Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Chair Seated Chest Fly Variations and Alternatives
How to do the Chair Seated Chest Fly
Sitting Chest Fly on a Chair
1. Starting Position:
Sit upright on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
Keep your back straight and core engaged for stability.
Arm Positioning:
Raise your arms so that your elbows are at shoulder height, bent at a 90-degree angle. Your hands should be in front of you at chest height.
Movement:
Slowly open your arms wide to the sides, maintaining the elbow bend, until you feel a stretch in your chest muscles. Your fingertips should be in line with your shoulders.
Hold this position for a moment.
Return to Start:
Gradually bring your arms back to the starting position at chest height, squeezing your chest muscles as you return.
Repetitions:
Repeat the movement for 10-15 repetitions, ensuring each movement is controlled and steady.
Breathing:
Inhale as you open your arms wide and exhale as you bring them back to chest height.
Tips:
Focus on keeping your shoulders down away from your ears to avoid tension.
If you feel any discomfort in your shoulders, reduce the range of motion.
Perform the exercise slowly to maximize effectiveness and reduce the risk of injury.
Chair Seated Chest Fly FAQs
What muscles does the Chair Seated Chest Fly work?
The Chair Seated Chest Fly mainly works the chest and shoulders, with help from the back and traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Chair Seated Chest Fly?
Chair or dumbbells.
What workout day should the Chair Seated Chest Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Chair Seated Chest Fly variations and alternatives?
Similar exercises include the Chair Open-Up, Alternating Chair Seated Chest Dynamic-Stretch, Chair Seated Arm Crossover and Seated Chest Hand Behind.
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