Standing Chest Fly
This chest exercise mainly works your upper chest, front shoulders and middle shoulders, with help from your middle chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Standing Chest Fly
Stand with feet shoulder-width apart, holding a dumbbell in each hand in front of you but near your sides, with palms facing forward. As you lift both dumbbells in a controlled arc motion towards shoulder height, gradually bring them closer together near the top, almost touching. Return to the starting position maintaining the arc motion.
Common mistakes
Using momentum rather than smooth, controlled movement. Not bringing the dumbbells close enough at the top or allowing them to drift apart during the movement. Overextending the shoulders.
Breathing
Inhale as you begin the upward arc. Exhale as you bring the dumbbells close together at the top. Inhale again as you lower them to the starting position.
Muscles worked
Primary Muscles
Upper Chest, Front Shoulders, Middle Shoulders
Secondary Muscles
Middle Chest, Serratus Anterior
Tertiary Muscles
Lower Chest, Rear Shoulders, Traps, Core
