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Chest · Body Weight
Bodyweight Standing Fly
Bodyweight Standing Fly is an intermediate isolation strength exercise that works the pectorals (chest), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
How to do Bodyweight Standing Fly
- Stand with your feet shoulder-width apart and your arms extended out to the sides, bent at 90 degrees, elbows at shoulder height.
- Bring your arms together in front of your body until your forearms meet.
- Open your arms back out to the sides to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Ensure your movements are smooth and controlled to maximize muscle engagement and prevent injury.
- Keep your shoulders down and away from your ears to avoid tension.
- Focus on squeezing your chest muscles as you bring your arms together to enhance muscle activation.
Bodyweight Standing Fly alternatives
More pectorals exercises
Bodyweight Standing Fly FAQ
What muscles does Bodyweight Standing Fly work?
Bodyweight Standing Fly mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The upper back work as secondary muscles.
What equipment do you need for Bodyweight Standing Fly?
None. Bodyweight Standing Fly is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Standing Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Standing Fly good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Bodyweight Standing Fly burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bodyweight Standing Fly?
Other exercises for the pectorals include Machine Fly, Dumbbell Incline Fly, Cable Fly Machine Mid and Band High Fly.
For developers
Use Bodyweight Standing Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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