Bodyweight Decline Fly on Situp Bench
Bodyweight version of the decline fly that improves chest mobility and control.
ChestBeginnerStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Lie on the decline sit-up bench with arms extended above the chest.
- Open the arms out to the sides in a controlled fly motion.
- Bring the arms back together over the chest.
- Keep a slight bend in the elbows.
- Repeat for desired reps.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Bodyweight version of the decline fly that improves chest mobility and control.
Common mistakes
Avoid excessive range that stresses the shoulders.
Make it harder
Slow the movement or add a pause at the stretch.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you bring the arms together, inhale as you open.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.