Bodyweight Standing Straight-Arm Low Chest Fly

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Engage your core muscles to maintain stability.

• Extend your arms straight out to the sides at shoulder height with palms facing down.

Movement:

• Keeping your arms straight, slowly bring your hands together in front of your chest in a controlled manner, as if you are performing a fly movement.

• Focus on squeezing your chest muscles as you bring your arms together.

• Ensure that your shoulders remain down and away from your ears during this movement.

End Position:

• Once your hands meet at the front, pause briefly and maintain the squeeze in your chest.

• Gradually reverse the motion, bringing your arms back to the starting position while keeping them straight.

Repetitions:

• Repeat the movement for 10 to 15 repetitions, maintaining control throughout each rep.

Tips:

• Keep a slight bend in your elbows throughout the exercise to avoid locking them.

• Maintain good posture, with your chest lifted and shoulders drawn back.

• Breathe out as you bring your arms together, and breathe in as you return to the starting position.

Progression:

• For an added challenge, you can perform the exercise with light resistance bands. Attach the bands behind you and hold the handles as you perform the movement.