Bodyweight Standing Straight Arm Chest Low Fly

Muscles worked

Setup

1. Stand with feet shoulder-width apart and a slight bend in the knees for stability.
2. Extend your arms down and out to your sides at roughly a 45-degree angle from your torso.
3. Rotate your wrists so your palms are facing forward and slightly upward.
4. Pull your shoulder blades back and down to 'set' your chest in an open position.

How to do it

1. Exhale and sweep your hands inward and slightly upward toward the midline of your body, stopping just in front of your pelvis.
2. Squeeze your chest muscles hard at the center, imagining you are trying to touch your inner elbows together.
3. Inhale as you slowly reverse the movement, returning your arms to the starting position while maintaining constant tension.
4. Maintain a controlled tempo, taking 2 seconds to bring the hands together and 2 seconds to return.

Form checklist

• Keep your chest puffed out and shoulders retracted throughout the entire movement.
• Maintain a soft, fixed bend in the elbows; do not lock them out or allow them to flex further.
• Avoid using momentum or swinging the torso to move the arms.
• Focus on the pectorals initiating the movement rather than the hands or forearms.

Pro tips

• Apply 'internal resistance' by consciously tensing your pectoral muscles as hard as possible throughout the entire range of motion.
• At the peak of the movement, focus on the squeeze in the lower and inner chest to maximize muscle fiber recruitment.

Make it harder

• Add a 5-second isometric hold at the point of peak contraction (when hands are closest together).
• Perform the movement one arm at a time while using the opposite hand to provide manual resistance against the moving arm.

Frequently asked

What muscles does the bodyweight standing straight arm chest low fly work?

The bodyweight standing straight arm chest low fly primarily targets the pectorals, and also works the abs, deltoids, and serratus anterior as secondary muscles.

What equipment do you need for the bodyweight standing straight arm chest low fly?

The bodyweight standing straight arm chest low fly requires no equipment — just your body weight.

Is the bodyweight standing straight arm chest low fly good for beginners?

Yes. The bodyweight standing straight arm chest low fly is a beginner-friendly movement and a strong foundation to build on.

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