Step by step instructions, muscle activation and variants for the Bodyweight Standing Straight-Arm Chest Low Fly.
The bodyweight standing straight-arm chest low fly is an equipment-free exercise that replicates a low-to-high cable fly using muscular self-resistance. Beginning with arms lowered and swept outward at hip level, you arc the straight arms upward and inward in front of the body, targeting the lower chest fibers and providing a functional chest stretch.
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The Bodyweight Standing Straight-Arm Chest Low 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.