The standing chest fly is an isolation exercise that targets the upper chest. It has many variations and depending on the variation, it will require different equipment.
Generally, it requires a dumbbell or a pair of cable machines.
The dumbbell version is also known as the standing dumbbell chest fly, while the cable version is known as the standing cable chest fly.
The exercise will benefit you in several ways, including, strengthening your core and broadening your chest. It is an effective workout for bodybuilders and will improve your aesthetics.
Hey, before you continue reading, check this out: A new proven way to lose up to 22 pounds (10kgs) in just 6 weeks without starvation or exercising for hours – click here to see it
It is also known as the standing dumbbell chest fly or standing cable chest fly.
Targeted muscles: Chest and shoulders.
Exercise type: Strength.
Exercise Mechanics: Isolation
Difficulty Level: Intermediate.
Required Equipment: A pair of Dumbbells/ a pair of cable machines, resistance bands.
- Stand upright holding dumbbells in each hand. Ensure your feet are shoulder-width apart. This also applies to the cable version, with the only difference being; that instead of holding dumbbells, you’ll hold the tips of cables attached to the cable machines.
- Stretch your arms in front of you. Ensure they are at your chest level and your palms face each other.
- Push your arms out to the side until they are fully extended. Maintain them at your chest level throughout the movement.
- Bring them back to the starting position.
- Repeat the rep until you meet your set target.
- The starting position of the cable version differs from that of the dumbbell version. When performing the exercise using the cable machines, your starting position should be out on the side.
- Bend your elbows slightly to add your strength.
MUSCLES WORKED BY STANDING CHEST FLY
Standing chest fly exercise targets the chest muscles.
The movement, which involves extending your arms to the side and bringing them back to the center of your chest, will activate your chest muscles. Also, the exercise will work your shoulders and arms to a lesser degree.
BENEFITS OF STANDING CHEST FLY
IT IS A CHEST OPENER
The standing chest fly exercise can help you open your chest muscles. As a result, it will help you avoid upper back pain.
Also, it will increase your range of motion and prevent tightening of the upper body. The standing chest fly can be a more effective chest opener if you use lighter weights.
It will exploit your full range of motion and will limit your chances of getting injured.
IT WILL IMPROVE YOUR POSTURE
This exercise falls under the scapular retraction exercises. Those exercises are known to improve the athlete’s posture and strengthen them in the process.
Therefore, performing the standing shoulder fly will strengthen your chest region. Also, being a scapular retraction exercise makes it ideal for shoulder retraction, which will help you attain a good posture.
IT WILL STRENGTHEN YOUR ARMS
The standing chest fly exercise is an effective strength workout. The cable variant, which requires you to pull the cables from your sides, will require more arm strength.
As a result, it will strengthen you. Also, adding the complexity of the exercise by using heavier weights will grow your arm muscles, adding to your strength.
ALTERNATIVES TO STANDING CHEST FLY
STANDING PLATE PRESS
The standing plate press is a variant of the plate press exercises. It is an exercise that targets the shoulders and chest. It is effective for isolating those muscles.
To perform the standing plate press workout, you will need a weight plate only. Its reliance on minimal equipment makes it versatile and cheap.
The standing plate press movement is not complicated and can be performed by anyone, making the exercise appropriate for people across all age groups.
It is a suitable alternative to the standing chest fly because it targets similar muscles.
- Stand on a flat surface with your feet spread shoulder-width apart.
- Bend your knees slightly and pick up a large weight plate located between your legs. Use both hands to pick it up. Return to the standing position. Hold the weight firmly, ensuring that it is vertical to the ground and positioned at your chest level. Your hands should be parallel to each other.
- Press the weight outwards until your arm is completely stretched. Engage your core in the process. Keep your back straight and knees bent during the entire movement.
- Bring the weight back to your chest in a controlled movement. This will mark the end of one rep.
- Repeat the rep 8-12 times. Complete 3-5 sets of the movement.
- Push the weights in a controlled movement. It should not be too fast or too slow. This will prevent jacking the elbows.
MISTAKES TO AVOID WHEN PERFORMING STANDING CHEST FLY
LIFTING AN INAPPROPRIATE AMOUNT OF WEIGHTS
A common mistake with the standing chest fly is using weights that are too heavy. Since it is a move that complements compound chest workouts, it does not require heavyweights.
This is because most people perform it after other workouts and maybe fatigued at the time. Therefore, it would be better to use lighter weights.
Using lighter weights when you are already fatigued will prevent the risk of shoulder injuries while stabilizing your shoulders.
GOING TOO FAST
Another common mistake is moving your arms too quickly. This is common among fitness enthusiasts who view the standing chest fly as an endurance marathon.
They end up cranking their reps too quickly, which prevents stimulation of the chest muscles. Avoid this mistake by slowing down your movement.
This will help you exert more pressure on your shoulders and chest, contributing to muscle growth.
Overstretching is another common mistake with the exercise. Most athletes tend to stretch their hands out beyond their maximum limit.
This can result in tearing of the chest muscles. Avoid overstretching by aligning your arms with your torso. Use your full range of motion. Your body is not designed to exceed its limits.
The standing chest fly exercise is an effective warm-down exercise. It will help you stretch your chest and arm muscles after other workouts.
Apart from being relatively easy to do, it requires minimal equipment. It has two variants, which will give you an option to do it at home or in the gym. Use this exercise to open and strengthen your chest.