Step by step instructions, muscle activation and variants for the Bodyweight Standing Straight-Arm Chest High Fly.
The bodyweight standing straight-arm chest high fly is an equipment-free exercise that mimics a high-to-low cable fly using muscular self-resistance or wall contact. Standing upright with arms raised, you sweep the straight arms downward and inward in a wide arc, emphasizing the upper chest and anterior deltoids.
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The Bodyweight Standing Straight-Arm Chest High 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.