Exercise guide
Bodyweight Standing Fly
- Beginner
- Isolation
- Rep-based
- Shoulders
This isolation movement focuses on pectoral and anterior deltoid activation through dynamic tension, serving as a potent mind-muscle connection tool. It builds control and endurance by requiring the lifter to create their own resistance throughout the horizontal adduction arc.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart, knees slightly bent, and a neutral spine.
- Raise your arms out to the sides at shoulder height, palms facing forward.
- Maintain a soft, fixed bend in your elbows and engage your core.
- Set your shoulder blades down and back to stabilize the scapula.
How to do it
- Inhale as you reach your arms slightly behind the midline of your body to feel a deep stretch in the chest.
- Exhale and slowly sweep your arms forward in a wide arc until your hands meet in front of your chest.
- Squeeze your pectoral muscles as hard as possible for a 2-second peak contraction.
- Inhale and return to the starting position using a controlled 3-second tempo, maintaining internal tension throughout.
Form checklist
- Keep hands at shoulder height throughout the entire movement arc.
- Avoid shrugging your shoulders toward your ears.
- Maintain a proud chest and do not allow the shoulders to round forward as the hands meet.
- Keep the torso still; do not use momentum or rock your body to move the arms.
Pro tips
- Use 'dynamic tension' by imagining you are pushing your arms through thick mud or crushing a large ball between your hands.
- Focus on bringing your inner elbows toward each other rather than just your hands to maximize chest recruitment.
Make it harder
- Incorporate a 5-second isometric squeeze at the center of every repetition.
- Perform the movement with your back flat against a wall to eliminate any momentum and ensure strict isolation.
Frequently asked
- What muscles does the bodyweight standing fly work?
- The bodyweight standing fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the bodyweight standing fly?
- The bodyweight standing fly requires no equipment — just your body weight.
- Is the bodyweight standing fly good for beginners?
- Yes. The bodyweight standing fly is a beginner-friendly movement and a strong foundation to build on.