Standing Chest Fly | Illustrated Exercise Guide

Primary muscles: Chest
Secondary muscles: Shoulders, arms
Equipment: Dumbbells
Exercise for the opposite muscles: Dumbbell bent over row

Standing Chest Fly Instructions

1. Stand with your feet shoulder-width apart, your arms out to the sides, and hold a dumbbell in each hand.
2. With your palms facing forward and your elbows directly under your wrists, raise the dumbbells until your upper arms are parallel to the floor.
3. Bring your elbows and forearms toward the midline of the body and then return to the starting position.

Proper Form And Breathing Pattern

Breathe out as you bring your elbows and forearms toward the midline of the body and squeeze the chest. Relax your chest, maintain your upper arms parallel to the floor, and keep your arms at a 90-degree angle. The movement should only happen at the shoulder joint.

From the Shop

Exercise Benefits

The standing chest fly targets the chest and shoulder muscles. Chest exercises help build muscle strength and power and can also give the breasts somewhat of a lift, making them appear perkier.

Standing Chest Fly Demonstration

Sets And Reps

Start with 2 sets of 10 to 12 repetitions and then slowly increase the number of sets and reps. For a complete chest workout, pair the standing chest fly with push ups, chest press and pullovers.

Calories Burned

To calculate the number of calories burned doing the standing chest fly, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Single leg tricep dips
Around the worlds
Medicine ball push up
Speed bag punches

Popular Workouts

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your workouts …

Yoga Flows

Circulation Booster Yoga Flow

If you spend a lot of time sitting down and are worried about how that can affect your health, squeeze in our Circulation Booster Yoga Flow …

Lower Body Workouts

15-Minute Quad & Hamstring Superset

Advanced techniques like supersets are a form of strength training, in which you train a muscle group and then move quickly to train the …