Build Chest Strength with Standing Alternating Chest Fly

Standing Alternating Chest Fly

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Stand upright holding a dumbbell in each hand at your sides. Lift one dumbbell in an arc, rotating your palm, then lower it and alternate.

Common Mistakes

Avoid using momentum and ensure the chest, not just the shoulders, is engaged.

Breathing

Exhale as you lift, inhale as you lower. Maintain a steady rhythm.

Muscle Focus

Primary Muscles

Upper Chest, Front Shoulders, Middle Shoulders

Secondary Muscles

Middle Chest, Serratus Anterior

Tertiary Muscles

Lower Chest, Rear Shoulders, Traps, Core