How to Do Bodyweight Standing Fly

Bodyweight Standing Fly is a chest exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Standing Fly

  1. 01Stand facing away from a wall or vertical support and place hands on the surface at shoulder height.
  2. 02Step the feet back to create an incline and lean forward into the hands.
  3. 03Slowly spread the hands apart to the sides while keeping the arms slightly bent.
  4. 04Press the palms together to bring the hands back to the midline using the chest muscles.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Standing Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a soft bend in the elbows to keep the tension on the pectoral muscles rather than the biceps or shoulder joints.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Standing Fly questions

What muscles does Bodyweight Standing Fly work?

Bodyweight Standing Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Bodyweight Standing Fly correctly?

Stand facing away from a wall or vertical support and place hands on the surface at shoulder height. Step the feet back to create an incline and lean forward into the hands. Slowly spread the hands apart to the sides while keeping the arms slightly bent. Press the palms together to bring the hands back to the midline using the chest muscles.

What is the A90 coach tip for Bodyweight Standing Fly?

Maintain a soft bend in the elbows to keep the tension on the pectoral muscles rather than the biceps or shoulder joints.

Is Bodyweight Standing Fly suitable for beginners?

Bodyweight Standing Fly is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Standing Fly?

No. Bodyweight Standing Fly is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bodyweight standing fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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