Chest · Bodyweight
Bodyweight Standing Alternate Chest Fly
How to do the bodyweight standing alternate chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall with your arms extended out to the sides at shoulder height, palms facing forward. Bring one arm across your body toward the midline as if hugging, squeezing your chest, then return and repeat with the other arm. Keep tension in your chest throughout and alternate sides.
- 1Chest squeezing as the arm sweeps across your body
- 2A strong contraction in the inner chest at the midline
- 3Controlled tension on the way back out
Common mistakes
- Swinging the arm with momentum instead of squeezing
- Rounding your shoulders forward
- Dropping your elbow well below shoulder height
Muscles worked
The bodyweight standing alternate chest fly mainly works the mid chest, with the front delts, upper chest, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Internal RotatorsSupport
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the bodyweight standing alternate chest fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.