About this exercise
A seated chest fly motion performed on a padded stool where arms are opened wide and squeezed back together to target the pectoral muscles. The seated position provides stability while allowing focus on the chest contraction.
Sitting Fly on a Padded Stool
Step by step instructions, muscle activation and variants for the Sitting Fly on a Padded Stool.
EasyMiddle chest
How to Perform
- Sit upright on the edge of a padded stool with a tall posture
- Extend both arms out to the sides at shoulder height with a slight bend in the elbows
- Squeeze the chest and bring both arms together in front of your body
- Hold the contracted position briefly, feeling the chest engagement
- Slowly open the arms back out to the sides under control
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle chest
Secondary
Front shouldersUpper chest
Common Mistakes
Common mistakes content is coming soon.
About the Sitting Fly on a Padded Stool
The Sitting Fly on a Padded Stool 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.