Exercise guide
Chest Fly And Press Up
- Beginner
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
This hybrid push-up variation emphasizes the horizontal adduction of a chest fly combined with the pressing power of a push-up to target the pectorals and anterior deltoids. It is an effective way to increase the range of motion and stretch in the chest using only body weight.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed significantly wider than shoulder-width.
- Engage your core, glutes, and quads to create a rigid line from your head to your heels.
- Position your feet hip-width apart to provide a stable base of support.
How to do it
- Inhale as you lower your chest toward the floor, keeping your elbows wide to emphasize the stretch across the pectorals.
- Lower yourself until your chest is just above the floor, maintaining tension in the shoulders.
- Exhale as you press back up to the starting position, focusing on 'squeezing' your hands toward the midline of your body.
- Maintain a controlled tempo of 2 seconds down and 1 second up.
Form checklist
- Keep your core braced to prevent your hips from sagging or piking.
- Ensure your elbows do not flare past 90 degrees to protect the shoulder joints.
- Keep your neck neutral by looking slightly ahead of your hands.
- Distribute your weight evenly across your entire palm, not just the wrists.
Pro tips
- At the top of the movement, focus on the mind-muscle connection by actively contracting your chest as if trying to bring your biceps together.
- Slow down the lowering phase to 3-4 seconds to maximize the eccentric stretch on the pectoral fibers.
Make it harder
- Perform the exercise with your feet elevated on a stable surface to shift more weight onto the upper chest and deltoids.
- Add a three-second pause at the bottom of the movement to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the chest fly and press up work?
- The chest fly and press up primarily targets the pectorals, and also works the biceps and serratus anterior as secondary muscles.
- What equipment do you need for the chest fly and press up?
- The chest fly and press up requires no equipment — just your body weight.
- Is the chest fly and press up good for beginners?
- Yes. The chest fly and press up is a beginner-friendly movement and a strong foundation to build on.