Chest · Bodyweight
Sitting Fly on a Padded Stool
How to do the sitting fly on a padded stool, 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 padded stool with your arms out to the sides at shoulder height, elbows slightly bent. Bring both arms together in front of your chest as if hugging a large ball, then open them back out under control to feel a stretch across the chest.
- 1Your chest squeezing as your arms close in front
- 2A stretch across the chest as your arms open wide
- 3A tall, stable seat with your core engaged
Common mistakes
- Bending your elbows so far it becomes a press
- Slumping forward as your arms come together
- Swinging the arms instead of moving them with control
Muscles worked
The sitting fly on a padded stool mainly works the mid chest, with the front delts and upper chest assisting.
- Mid ChestPrimary
- Front DeltsSupport
- Upper ChestSupport
- BicepsMinor
- Lower ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the sitting fly on a padded stool 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.