Bodyweight Standing Fly

The Bodyweight Standing Fly is a fantastic exercise that targets the muscles of your chest and shoulders. It is a variation of the traditional dumbbell fly, but with an added twist. What makes this exercise unique is that it utilizes your own bodyweight as the resistance, making it a great option for those who don't have access to gym equipment or prefer to work out at home. To perform the Bodyweight Standing Fly, you start by standing tall with your feet shoulder-width apart and your arms extended out to your sides at shoulder height. Imagine you are embracing a giant tree. From here, engage your core, squeeze your shoulder blades together, and slowly bring your hands towards the front, crossing them over each other in front of your chest. Pause for a moment and then reverse the motion, opening your arms wide back to starting position. This exercise not only targets your pectoral muscles (chest) but also engages your deltoids (shoulders) and the muscles in your upper back. It helps improve upper body strength, posture, and stability. Plus, since it is a bodyweight exercise, you have the freedom to adjust the intensity by altering your stance position, range of motion, or adding a resistance band for an extra challenge. Incorporating the Bodyweight Standing Fly into your routine can help add variety to your workouts and promote balanced upper body strength development. Just remember to warm up properly before performing this exercise and listen to your body to avoid any unnecessary strain. So, give it a try and embrace the burn as you work towards a stronger and more defined upper body!

Instructions

• Stand with your feet shoulder-width apart and your knees slightly bent.
• Extend both arms straight out to the sides, parallel to the floor. Your palms should be facing forward.
• Engage your core and squeeze your shoulder blades together as you bring your arms forward, crossing them in front of your chest.
• Pause for a moment and feel the stretch in your chest muscles.
• Slowly reverse the movement and bring your arms back to the starting position, with control.
• Repeat the exercise for the recommended number of repetitions.

Tips & Tricks

• 1. Focus on maintaining proper form throughout the exercise to engage the chest muscles effectively.
• 2. Gradually increase the resistance by using heavier resistance bands or dumbbells to challenge your chest muscles.
• 3. Incorporate different variations of the exercise, such as incline or decline standing fly, to target different areas of the chest.
• 4. Control the movement and avoid swinging or using momentum to ensure that you're working the chest muscles and not other muscles.
• 5. Perform the exercise in a slow and controlled manner, emphasizing the squeeze of the chest muscles at the peak of the movement.
• 6. Engage your core muscles to maintain stability and support your upper body during the exercise.
• 7. Gradually increase the number of repetitions or sets to progressively overload the chest muscles and encourage growth and strength.
• 8. Avoid excessive shoulder elevation or shrugging during the movement to minimize strain on the shoulders.
• 9. Incorporate a combination of compound movements, such as push-ups or chest presses, along with the bodyweight standing fly for a well-rounded chest workout.
• 10. Ensure proper breathing throughout the exercise - exhale during the concentric phase (when bringing the weights together) and inhale during the eccentric phase (when returning to starting position).