Bodyweight standing fly

Category

Chest

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Pectoralis Major, Deltoids

Secondary muscles

Rhomboids, Trapezius

How to do it

1. Stand with your feet shoulder-width apart and your arms extended out to the sides, bent at 90 degrees, elbows at shoulder height.
2. Bring your arms together in front of your body until your forearms meet.
3. Open your arms back out to the sides to return to the starting position.
4. Repeat the movement for the desired number of repetitions.

Form tips

• Ensure your movements are smooth and controlled to maximize muscle engagement and prevent injury.
• Keep your shoulders down and away from your ears to avoid tension.
• Focus on squeezing your chest muscles as you bring your arms together to enhance muscle activation.