Step by step instructions, muscle activation and variants for the Seated Elbow Chest Fly on a Chair.
A bodyweight chest exercise performed seated on a chair that uses elbow-to-elbow pressing to engage the pectoral muscles without any equipment. It mimics the motion of a chest fly by squeezing the elbows together in front of the chest.
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The Seated Elbow Chest Fly on a Chair 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.