Bodyweight Standing Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Anterior, Biceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Standing Chest Fly
How to: Bodyweight Standing Fly
- Stand upright with your feet shoulder-width apart.
- Extend your arms out to your sides at shoulder height.
- Slowly bring your arms together in front of your body while keeping a slight bend in your elbows.
- Pause at the center then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting shoulders up towards the ears during the exercise.
- Locking elbows out at the top of the movement.
- Rushing through the motion without focus on form.
Modifications
- Perform the exercise with a resistance band instead of body weight.
- Reduce the range of motion if you feel discomfort.
Tips
- Keep your core engaged to stabilize your body during the movement.
- Avoid using momentum; focus on controlled movements.
- Ensure your arms are at shoulder level for maximum effectiveness.
Bodyweight Standing Fly Alternatives
Tags
chest
strength
pectoralis major
bodyweight
resistance
fly