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Chest Fly and Press Up

Step by step instructions, muscle activation and variants for the Chest Fly and Press Up.

EasyMiddle chest

About this exercise

The Chest Fly and Press Up is a bodyweight floor exercise that pairs a wide-arm lowering phase (fly) with a press-up to standing, combining the stretch of a chest fly with the push of a press. The wide-arm descent maximizes pectoral stretch, while the pressing motion builds functional upper-body strength. This combination movement is an effective way to increase chest training volume without equipment.

How to Perform

  • Start standing with arms extended out to your sides at shoulder height
  • Hinge forward and place your hands on the floor wider than shoulder-width in a fly position
  • Walk or jump your feet back to a push-up position
  • Perform a push-up, keeping your elbows slightly flared to emphasize the chest
  • Walk or jump your feet back toward your hands and press up to standing
  • As you return to standing, bring your arms in front of you squeezing the chest
  • Repeat in a smooth, controlled sequence

Muscle Activation

Primary
Middle chest
Secondary
TricepsFront shouldersUpper chest

Common Mistakes

Common mistakes content is coming soon.

About the Chest Fly and Press Up

The Chest Fly and Press Up 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.

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