Seated Elbow Chest Fly on a Chair 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
- 4
- Alternate Names
- Chest Fly on a Chair
How to: Seated Elbow Chest Fly on a Chair
- Sit on a chair with your back straight.
- Position your elbows at shoulder height with palms facing each other.
- Slowly open your arms wide while keeping a slight bend in your elbows.
- Concentrate on the stretch in your chest.
- Return to the starting position by bringing your elbows together, squeezing the chest muscles.
Common Mistakes
- Allowing shoulders to hunch
- Using momentum instead of muscle power to perform the fly
Modifications
- Perform with lighter resistance to reduce strain.
- Reduce range of motion if full movement is not comfortable.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing your chest muscles as you bring your elbows together.
Seated Elbow Chest Fly on a Chair Alternatives
Tags
chest
strength
body weight
upper body
fly
flexibility