Exercise Tutorial: Standing Chest Fly
Table of Contents
What Is a Standing Chest Fly?
The standing chest fly is an exercise working on the upper chest and front deltoids. It is typically performed with dumbbells at a lower weight to feel the upper chest firing. Since the upper chest is a hard muscle to develop effectively, the standing chest fly is a good addition to any chest day.
How to Do a Standing Chest Fly
The standing chest fly is an easy exercise suitable for all fitness and experience levels. Here are several steps to guide you in performing it!
Stand with your feet firmly on the ground. Hold two dumbbells and have them on the side of your body. Your hands should be facing the front in the supinated position.
Start lifting the dumbbells. You may choose to lift one at a time. Raise the dumbbell forward and inward towards the midline, and focus on squeezing your upper chest.
Lift until the dumbbell meets the upper chest or just below the shoulders.
Slowly lower the dumbbell in a controlled manner, keeping tension on the upper chest.
Chest Fly Form
Hands in supination.
Neutral back.
Raise upwards and towards midline.
Controlled movement.
Standing Chest Fly Benefits
A very common phenomenon in weightlifting is that people have an underdeveloped upper chest. The upper chest is hard to hit effectively and requires various exercises at multiple angles. The standing chest fly is one of the exercises that can bring out upper chest definition and connect more with the muscle. In addition, core engagement is also emphasized in this exercise since it is performed standing.
Standing Chest Fly Muscles Worked
Standing Chest Fly Variations
Single-Arm Standing Chest Fly
Performing this exercise with one arm at a time increases the challenge to your core stability and helps isolate each pec better.
Bilateral Standing Chest Fly
Lift two arms simultaneously. This variation provides a nice chest squeeze at the top of the movement.
