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Chest · Beginner

Bodyweight Standing Fly

Unloaded standing chest-opening drill for shoulder warm-up and active mobility, not a strength fly.

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Bodyweight Standing Fly demonstration

Exercise overview

Training details

ChestShoulders

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand upright with your feet shoulder-width apart.
  2. 02Extend your arms out to your sides at shoulder height.
  3. 03With control, bring your arms together in front of your body while keeping a slight bend in your elbows.
  4. 04Pause at the center then slowly return to the starting position.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCross-Body Arm Swings

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChest & Shoulder Standing StretchComparable substituteAnterior Shoulder & Chest StretchComparable substituteBehind-the-Back Pec Stretch

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