Chest · Bodyweight
Seated Elbow Chest Fly on a Chair
How to do the seated elbow chest fly on a chair, 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
Sit tall on a chair and raise both arms to shoulder height with elbows bent ninety degrees, forearms pointing up. Squeeze your elbows together in front of your face until your forearms touch, then open them back out wide.
- 1Your chest contracting as the elbows come together
- 2A stretch across the chest as the elbows open wide
- 3Forearms staying vertical throughout
Common mistakes
- Dropping the elbows below shoulder height
- Shrugging the shoulders up toward the ears
- Rushing through without squeezing at the center
Muscles worked
The seated elbow chest fly on a chair mainly works the mid chest, with the upper chest and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestMinor
- Upper AbsMinor
- Internal RotatorsMinor
Kovo programs the seated elbow chest fly on a chair 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.