bodyweight leaning back chest fly
Strengthens chest, back
ChestBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for bodyweight leaning back chest fly.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Strengthens chest, back
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Single Arm Water Bottle Chest Press on Stool
Intermediate · 3 sets × 10-12 each armWater Bottle Fly on the Ground
Intermediate · 3 sets × 12-15 repsExplosive Incline Pushup on Bench
Intermediate · 3 sets × 8-12 repsDiamond Pushups off Incline Bench
Intermediate · 3 sets × 10-12 repsIncline Resistance Band Pushups
Intermediate · 4 sets × 10-15 repsModified Water Bottle Fly on Flat Bench
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.