Standing Elbow Push-Up Fly
Sculpt your chest & shoulders with this unique push-up variation! No floor needed - build strength anywhere.
The Standing Elbow Push-Up Fly mainly works the chest and triceps, with help from the back and core. No equipment needed: it uses just your bodyweight.
Standing Elbow Push-Up Fly Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Obliques
Standing Elbow Push-Up Fly Variations and Alternatives
How to do the Standing Elbow Push-Up Fly
Starting Position:
Stand with your feet shoulder-width apart.
Engage your core muscles to maintain stability.
Raise your arms to shoulder height, bending your elbows so your forearms are perpendicular to the ground. Your palms should face towards you.
Movement Instructions:
From the starting position, gently push your elbows forward while keeping them bent, as if performing a push-up but with a focus on the elbows.
After extending your arms forward, slowly open your arms out to the sides, reaching to shoulder height while keeping your elbows bent at a 90-degree angle.
Bring your elbows back to the starting position, ensuring you do not lock out your elbows at the end of the movement.
Repeat the movement in a controlled manner, ensuring to maintain good posture throughout the exercise.
Tips:
Keep your chest lifted and shoulders down away from your ears during the movement.
Maintain tension in your core to support your lower back.
Start with a small range of motion and gradually increase as your strength improves.
Repetitions: Aim for 10-15 repetitions, adjusting as needed based on your fitness level.
Standing Elbow Push-Up Fly FAQs
What muscles does the Standing Elbow Push-Up Fly work?
The Standing Elbow Push-Up Fly mainly works the chest and triceps, with help from the back and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Standing Elbow Push-Up Fly?
None. The Standing Elbow Push-Up Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Elbow Push-Up Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Standing Elbow Push-Up Fly variations and alternatives?
Similar exercises include the Bodyweight Standing Pec Deck, Bodyweight Standing T-Spine Press, Bodyweight Standing Triple Pec Dec Pulse and Alternating Bodyweight Standing Chest Fly.
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