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Standing Chest Fly


Standing Chest Fly
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles

Shoulders , Arms

Exercise Type


Equipment Required


Experience Level




Force Type


Target Muscles: Chest

Standing Chest Fly Overview

The main muscles targeted in standing chest flyes are the pectoralis major and minor. These muscles make up the bulk of the chest and are responsible for its shape and size. By working these muscles with chest flyes, you can develop a strong, toned chest. Additionally, standing chest flyes also work the shoulders and triceps. As such, they are a great exercise for developing upper body strength.

How to Do It

  • Start by standing with your feet shoulder-width apart and your knees bent.
  • Hold a dumbbell in each hand at shoulder level with your palms facing in.
  • From here, open your arms out to the sides and then bring them back together in front of you.
  • Repeat this motion for the desired number of reps.

Standing Chest Fly Tips

  • First, be sure to keep a slight bend in your knees throughout the exercise. This will help you maintain balance and stability.
  • Secondly, be sure to keep your core engaged and your back straight. This will help you avoid injuries and keep your form in check.
  • Finally, be sure to keep your palms facing each other throughout the exercise. This will ensure that you are properly working the chest muscles.
  • If you are new to this exercise, start with light dumbbells and gradually increase the weight as you get stronger.
  • Additionally, be sure to perform the exercise slowly and with control. This will help you avoid injury and ensure that you are properly working the muscles.

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