Bodyweight Decline Wide Close Fly on Situp Bench
Alternates wide and close fly positions to challenge different portions of the chest.
ChestIntermediateStrengthFly
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie on the decline sit-up bench with arms extended.
- Perform a wide fly, then transition into a closer fly position.
- Alternate or combine the positions with control.
- Keep the core braced and elbows slightly bent.
- Repeat for desired reps.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Alternates wide and close fly positions to challenge different portions of the chest.
Common mistakes
Avoid losing control at the bottom of the wide position.
Make it harder
Slow the transitions between wide and close.
Make it easier
Perform only one variation at a time.
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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Intermediate · 8 sets × 8 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.