Bodyweight Standing Straight-Arm High-Chest Fly

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your knees slightly bent for stability.

• Engage your core by pulling your belly button toward your spine.

Arm Positioning:

• Extend your arms straight out to the sides at shoulder height, palms facing up. Your body should form a “T” shape.

• Ensure your arms are straight but not locked at the elbows.

Movement:

• While keeping your arms straight, bring them forward in front of your chest, crossing them over each other at shoulder height.

• Imagine giving yourself a big hug as you bring your arms together.

• Hold for a brief moment when your arms are crossed.

Return:

• Slowly reverse the motion, extending your arms back out to the sides (the starting position).

• Keep your movements controlled to maintain balance and engage your muscles.

Repetitions:

• Perform 10-15 repetitions, focusing on a smooth and steady motion.

• Take a small pause after each repetition to maintain control.

Tips:

• Keep your shoulders relaxed and avoid lifting them toward your ears.

• Maintain a neutral spine throughout the exercise.

• Focus on breathing; inhale as you bring your arms forward and exhale as you return to the starting position.