Exercise guide
Sitting Fly On A Padded Stool
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
This bodyweight isolation exercise targets the pectorals and anterior deltoids by using controlled movement and self-resistance to improve chest activation and mind-muscle connection.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on a padded stool with your feet flat on the floor, shoulder-width apart.
- Engage your core and maintain a tall spine with your shoulders pulled back and down.
- Extend your arms out to the sides at shoulder height, palms facing forward, with a slight bend in your elbows.
How to do it
- Exhale and slowly bring your hands together in a wide arc in front of your chest, focusing on squeezing your pectoral muscles.
- Inhale and slowly reverse the movement, returning your arms to the starting side position while maintaining tension.
- Move with a controlled tempo, taking 3 seconds to close and 3 seconds to open.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders forward.
- Maintain a consistent, slight bend in the elbows throughout the entire range of motion.
- Ensure your hands stay at shoulder height; do not let them drop toward your waist.
- Focus on the squeeze of the chest muscles rather than just moving your hands.
Pro tips
- Create 'internal resistance' by imagining you are pushing through thick water or mud to increase muscle fiber recruitment.
- At the peak of the movement, press your palms together firmly for two seconds to maximize the pectoral contraction.
Make it harder
- Slow the tempo further to a 5-second eccentric (opening) phase to increase time under tension.
- Perform the movement while holding a light household object, like a water bottle, in each hand.
Frequently asked
- What muscles does the sitting fly on a padded stool work?
- The sitting fly on a padded stool primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the sitting fly on a padded stool?
- The sitting fly on a padded stool requires no equipment — just your body weight.
- Is the sitting fly on a padded stool good for beginners?
- Yes. The sitting fly on a padded stool is a beginner-friendly movement and a strong foundation to build on.