Chest · Bodyweight
Bodyweight Standing Straight Arm Chest High Fly
How to do the bodyweight standing straight arm chest high 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 your arms extended out to your sides at shoulder height, palms facing forward. Keeping your arms straight, squeeze your chest to bring both hands together in front of your face on a high arc, then slowly open back out under control. Create your own tension by squeezing hard at the front.
- 1Feel your upper chest squeeze as your hands meet on the high arc
- 2Keep your arms long and lead the motion with your chest
- 3Create tension by contracting hard at the front, not relying on weight
Common mistakes
- Don't bend your elbows to push the hands together
- Avoid shrugging your shoulders up as you fly
- Don't rush; control the open and the close
Muscles worked
The bodyweight standing straight arm chest high fly mainly works the upper chest, with the mid chest and front delts assisting.
- Upper ChestPrimary
- Mid ChestSupport
- Front DeltsSupport
- Upper AbsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the bodyweight standing straight arm chest high 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.