Bodyweight Standing Fly
Target chest muscles anywhere! No equipment needed for this bodyweight exercise. Squeeze and feel the burn.
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with your feet shoulder-width apart. Keep your core engaged throughout the exercise to maintain balance.
2. Extend your arms straight out to the sides at shoulder level with your palms facing forward and elbows slightly bent.
3. Bring your hands together in front of you slowly, focusing on squeezing your chest muscles as you perform the movement. Your hands can either meet at chest level with palms facing each other or they can overlap in a clapping motion.
4. Once your hands meet, hold the contraction for a second, then slowly return your arms back to the starting position without letting your hands drop down, thereby keeping the tension in your chest muscles.
5. Repeat for the desired number of repetitions and sets.
Take care to perform the movement in a controlled manner, focusing on the contraction of the chest muscles. This exercise uses isometric tension to help work the chest without any equipment, relying on the resistance created by your own body.
---