Step by step instructions, muscle activation and variants for the Bodyweight Standing Alternate Chest Fly.
A standing bodyweight exercise that mimics the chest fly motion, performed one arm at a time in an alternating fashion. By sweeping each arm across the body against muscular tension, you activate the pectoral muscles without any equipment.
Common mistakes content is coming soon.
The Bodyweight Standing Alternate Chest Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.