Stool Seated Fly
Strengthen your chest with Stool Seated Fly! A simple, effective exercise you can do almost anywhere to build upper body strength.
The Stool Seated Fly is a compound exercise that mainly works the chest, with help from the shoulders and biceps. You'll need: dumbbells.
Required Equipment
Stool Seated Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Stool Seated Fly Variations and Alternatives
How to do the Stool Seated Fly
Begin by sitting upright on a padded stool with your feet flat on the floor. If using dumbbells, hold one in each hand by your sides. (If not using weights, simply extend your arms to the sides).
Keep your back straight and your core engaged throughout the movement.
Start with your arms extended out to the sides at shoulder height, palms facing forward if you are holding dumbbells, or facing each other if not using weights.
Slowly bring your arms together in front of you. If using weights, stop just before the dumbbells touch, maintaining a slight bend in your elbows. Ensure you are squeezing your chest muscles as you bring your arms together.
Hold this contracted position for a brief moment, focusing on the tension in your chest muscles.
Slowly return your arms to the starting position out at your sides, controlling the weight if applicable.
Maintain a controlled and smooth motion throughout; avoid jerking or using momentum to bring the weights together.
Repeat the movement for the desired number of reps and sets.
Remember to breathe in as you open your arms and breathe out as you bring them together. Keep a smooth rhythm and do not let the dumbbells (if used) dictate the movement; you should be in control at all times. Adjust the weight as needed to match your strength and level of comfort.
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Stool Seated Fly FAQs
What muscles does the Stool Seated Fly work?
The Stool Seated 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 Stool Seated Fly?
Dumbbells.
Is the Stool Seated 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 Stool Seated Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Stool Seated Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Fly, Bodyweight Standing Straight-Arm Chest Fly, Chest Plyo Squat Fly and Chest Press Fly.
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