Step by step instructions, muscle activation and variants for the Bodyweight Standing Fly.
The bodyweight standing fly is a chest exercise performed without equipment, mimicking the motion of a cable or dumbbell fly while standing. By pressing the palms together and squeezing the chest muscles isometrically or through a small range of motion, it activates the pectorals and front deltoids.
Common mistakes content is coming soon.
The Bodyweight Standing 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.