Exercise guide
Bodyweight Standing Straight Arm Chest High Fly
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
This dynamic activation exercise targets the pectorals and anterior deltoids, using the weight of the arms and dynamic tension to improve shoulder mobility and mind-muscle connection. It is an excellent warm-up or active recovery movement to prime the chest for heavier pressing exercises.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your core engaged.
- Extend your arms straight out to your sides at shoulder height, palms facing forward.
- Pull your shoulder blades back and down to create a stable base and open the chest.
How to do it
- Exhale as you sweep your arms forward in a wide arc until your hands meet directly in front of your chest.
- Squeeze your pectoral muscles intensely at the center of the movement for one second.
- Inhale as you slowly reverse the motion, returning your arms to the starting side position until you feel a light stretch.
- Maintain a controlled tempo of 2 seconds forward and 2 seconds back, avoiding the use of momentum.
Form checklist
- Keep your arms at exactly shoulder height; do not let them drop or rise.
- Maintain a very slight 'soft' bend in the elbows to avoid joint strain.
- Keep your shoulders depressed and away from your ears throughout the set.
- Ensure your torso remains still; do not lean forward or backward to move the arms.
Pro tips
- Use 'dynamic tension' by imagining you are pushing through thick mud to increase muscle fiber recruitment without external weights.
- Focus on bringing your inner elbows toward each other rather than just your hands to maximize pectoral contraction.
Make it harder
- Slow the tempo to a 5-second eccentric (opening) phase to increase time under tension.
- Hold a light household object, like a water bottle, in each hand to add a small amount of external resistance.
Frequently asked
- What muscles does the bodyweight standing straight arm chest high fly work?
- The bodyweight standing straight arm chest high fly primarily targets the deltoids and pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight standing straight arm chest high fly?
- The bodyweight standing straight arm chest high fly requires no equipment — just your body weight.
- Is the bodyweight standing straight arm chest high fly good for beginners?
- Yes. The bodyweight standing straight arm chest high fly is a beginner-friendly movement and a strong foundation to build on.