Chest · Bodyweight
Bodyweight Standing Straight Arm Chest Fly
How to do the bodyweight standing straight arm 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
- Reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand tall with arms extended out to your sides at shoulder height, palms forward. Sweep your straight arms together in front of your chest, squeezing your pecs, then control them back out wide. Keep tension by self-resisting through the range.
- 1Chest squeezing as your hands meet in front
- 2A stretch across the pecs as your arms open wide
- 3Arms staying long with only a soft bend at the elbow
Common mistakes
- Bending the elbows and turning it into a press
- Shrugging the shoulders up toward the ears
- Rushing the reps without squeezing at the midline
Muscles worked
The bodyweight standing straight arm chest fly mainly works the mid chest, with the upper chest, front delts, and lower chest assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestSupport
- ForearmsMinor
- Upper AbsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the bodyweight standing straight arm 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.