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Chest · Body Weight
Bodyweight Standing Triangle Fly
Bodyweight Standing Triangle 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 Triangle Fly
- Stand with your feet shoulder-width apart and place your hands behind your head, forming a triangle with your bent elbows, elbows facing outwards.
- Close your elbows together in front of you, bringing them towards each other.
- Open your elbows back out to the sides to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Form tips
- Maintain an upright posture and avoid arching your back during the exercise.
- Keep your neck relaxed and avoid pushing your head forward as you bring your elbows together.
- Focus on squeezing your chest muscles as you bring your elbows together.
Bodyweight Standing Triangle Fly alternatives
More pectorals exercises
Bodyweight Standing Triangle Fly FAQ
What muscles does Bodyweight Standing Triangle Fly work?
Bodyweight Standing Triangle 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 Triangle Fly?
None. Bodyweight Standing Triangle 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 Triangle 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 Triangle 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 Triangle 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 Triangle Fly?
Other exercises for the pectorals include Machine Fly, Cable Middle Fly, Cable Fly Machine Mid and Cable Lying Fly.
For developers
Use Bodyweight Standing Triangle 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_YTWP3L" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_YTWP3L", "name": "Bodyweight Standing Triangle Fly", "model": "male", "target": "Pectorals", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_YTWP3L/mp4-720.mp4?…", "poster": "https://…/ex_YTWP3L/poster.jpg?…" } }