Bodyweight Standing Fly
A pec deck with no machine: standing, the bent arms swing together in front of the face and the chest squeezes hard.
How to do it
Setup
Standing tall, upper arms out at shoulder height, elbows bent to about 90°, palms forward.
Steps
- Close the forearms together in front of the face.
- Hold the forearms together and tense the chest for a beat.
- Open the arms back to the start, elbows level with the shoulders.
Common mistakes
Elbows dropping as the arms meet: keep them at shoulder height. Moving fast with no squeeze: without a weight, the tension is the load. Shrugging: shoulders down.
Breathing
Exhale on the squeeze, inhale opening.
