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Bodyweight Standing Alternate Chest Fly Alternative

12 substitute exercises that target the same muscles

1
Punching Jack demonstration

Punching Jack
2
Standing Plate Press demonstration

Standing Plate Press
3
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
4
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
5
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up
6
Bodyweight Standing Elbow Touches (Hands on Neck) demonstration

Bodyweight Standing Elbow Touches (Hands on Neck)
7
Deep Push-Up demonstration

Deep Push-Up
8
Bent Arm Chest Stretch demonstration

Bent Arm Chest Stretch
9
Elbow to Elbow demonstration

Elbow to Elbow
10
Bodyweight Standing Fly demonstration

Bodyweight Standing Fly
11
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
12
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Standing Alternate Chest Fly trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Rectus Abdominis

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