Bodyweight Standing Fly
Strengthen your chest and shoulders with the Bodyweight Standing Fly. Learn proper form to maximize muscle engagement and achieve a powerful, sculpted
- Movement
- Isolation
- Force
- Push
- Per set
- 45s
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bodyweight Standing Fly
Description
A bodyweight exercise that strengthens the chest and shoulder muscles. Stand with arms extended to the sides, squeeze your chest and bring your arms together in front of you. Return to the starting position and repeat.
Save Bodyweight Standing Fly to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Bodyweight Standing Fly
- 01Setup
Stand tall with your feet shoulder-width apart, maintaining a soft bend in your knees and a neutral spine.
- 02Setup
Extend your arms straight out to your sides at shoulder height, keeping a slight, consistent bend in your elbows throughout the movement.
- 03
Engage your chest muscles and slowly bring your hands together in a wide arc in front of your chest, as if you are hugging a large tree.
- 04
Squeeze your pectorals forcefully at the peak contraction when your hands meet or nearly meet directly in front of your chest.
- 05
Control the return phase by slowly reversing the motion, opening your arms back to the starting position and feeling a stretch across your chest.
Tips
- Focus on the chest squeeze: Consciously contract your chest muscles to initiate and complete the movement, imagining you are pushing your biceps together.
- Maintain consistent elbow bend: Keep a slight, fixed bend in your elbows throughout the entire exercise to protect your joints and keep tension on the target muscles.
- Control the eccentric phase: Do not let gravity pull your arms back to the start; actively resist the movement to maximize time under tension and muscle growth.
- Brace your core: Keep your abdominal muscles lightly engaged to maintain stability and prevent your torso from rocking or swaying during the exercise.
Common mistakes
- Swinging the arms: Avoid using momentum to swing your arms together; instead, initiate the movement with a controlled, deliberate contraction of your chest muscles.
- Straightening or locking elbows: Do not fully straighten or lock your elbows, as this can place unnecessary strain on the elbow joint and reduce tension on the chest.
- Rounding the shoulders: Keep your shoulders pulled back and down, avoiding internal rotation or rounding forward, to ensure proper chest engagement and protect your shoulder joints.
In the Ellim app, Bodyweight Standing Fly unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train bodyweight standing fly?
Get Ellim — FreeQuestions
What muscles does Bodyweight Standing Fly work?
Bodyweight Standing Fly primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Biceps Brachii, Deltoid Anterior.
Is Bodyweight Standing Fly good for beginners?
Bodyweight Standing Fly is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Standing Fly?
You need Body weight to perform Bodyweight Standing Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Standing Fly?
Focus on the chest squeeze: Consciously contract your chest muscles to initiate and complete the movement, imagining you are pushing your biceps together. Maintain consistent elbow bend: Keep a slight, fixed bend in your elbows throughout the entire exercise to protect your joints and keep tension on the target muscles. Control the eccentric phase: Do not let gravity pull your arms back to the start; actively resist the movement to maximize time under tension and muscle growth. Brace your core: Keep your abdominal muscles lightly engaged to maintain stability and prevent your torso from rocking or swaying during the exercise.
What are common mistakes when doing Bodyweight Standing Fly?
Swinging the arms: Avoid using momentum to swing your arms together; instead, initiate the movement with a controlled, deliberate contraction of your chest muscles. Straightening or locking elbows: Do not fully straighten or lock your elbows, as this can place unnecessary strain on the elbow joint and reduce tension on the chest. Rounding the shoulders: Keep your shoulders pulled back and down, avoiding internal rotation or rounding forward, to ensure proper chest engagement and protect your shoulder joints.
Related exercises
Wide Hand Push up
Chest · Pectoralis Major Sternal Head · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Bodyweight Standing Fly.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store