Step by step instructions, muscle activation and variants for the Bodyweight Standing Straight-Arm Chest Fly.
A bodyweight chest exercise performed standing, using straight arms in a fly-like arc to activate the pectoral muscles through adduction against gravity or a fixed surface. It requires no equipment and is useful as a warm-up, activation drill, or low-intensity chest movement.
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The Bodyweight Standing Straight-Arm 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.