Bodyweight Standing Fly
Description
The bodyweight standing fly is a standing chest stretch and warmup drill. With arms held at chest height, you open the arms wide to the sides for a stretch, then bring them back in front of the body. The motion warms up the chest and shoulders and improves chest mobility.
Muscle Group
Equipment Required
Bodyweight Standing Fly Instructions
- Stand tall with feet hip-width apart.
- Bring your arms straight out in front of you at chest height.
- Hold both palms facing each other.
- Brace your core and pull your shoulders back.
- Open both arms out wide to the sides.
- Continue until you feel a stretch across your chest.
- Squeeze the shoulder blades together at the open position.
- Bring the arms back together in front of you. Continue.
Bodyweight Standing Fly Form & Visual
Bodyweight Standing Fly Benefits
- Stretches the chest
- Warms up the shoulders
- No equipment required
- Useful for warmups
- Improves chest mobility
- Easy to do anywhere
Bodyweight Standing Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Posterior deltoid
Bodyweight Standing Fly Variations & Alternatives
- Doorway Stretch
- Wall Pec Stretch
- Cross-Body Stretch
- Arm Circles
