Chair Seated Chest Fly
Gentle chest workout you can do from a chair! Perfect for beginners, seniors, or anyone wanting a low-impact exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Sitting Chest Fly on a Chair
1. Starting Position:
- Sit upright on the edge of a sturdy chair with your feet flat on the floor, shoulder-width apart.
- Keep your back straight and core engaged for stability.
2. Arm Positioning:
- Raise your arms so that your elbows are at shoulder height, bent at a 90-degree angle. Your hands should be in front of you at chest height.
3. Movement:
- Slowly open your arms wide to the sides, maintaining the elbow bend, until you feel a stretch in your chest muscles. Your fingertips should be in line with your shoulders.
- Hold this position for a moment.
4. Return to Start:
- Gradually bring your arms back to the starting position at chest height, squeezing your chest muscles as you return.
5. Repetitions:
- Repeat the movement for 10-15 repetitions, ensuring each movement is controlled and steady.
6. Breathing:
- Inhale as you open your arms wide and exhale as you bring them back to chest height.
Tips:
- Focus on keeping your shoulders down away from your ears to avoid tension.
- If you feel any discomfort in your shoulders, reduce the range of motion.
- Perform the exercise slowly to maximize effectiveness and reduce the risk of injury.