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Chest · Beginner

Seated Elbow Chest Fly on a Chair

Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.

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Seated Elbow Chest Fly on a Chair demonstration

Exercise overview

Training details

ChestShouldersUpper Back

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on a chair with your back straight.
  2. 02Position your elbows at shoulder height with palms facing each other.
  3. 03With control, open your arms wide while keeping a slight bend in your elbows.
  4. 04Concentrate on the stretch in your chest.
  5. 05Return to the starting position by bringing your elbows together, squeezing the chest muscles.

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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 variationSeated Alternate Dynamic Chest Stretch on a Chair

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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 substituteCross-Body Arm Swings

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