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Bodyweight Standing Fly Alternative

12 substitute exercises that target the same muscles

1
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
2
Bodyweight Standing Triangle Fly demonstration

Bodyweight Standing Triangle Fly
3
Standing Upright Shoulders Stretch demonstration

Standing Upright Shoulders Stretch
4
Punching Jack demonstration

Punching Jack
5
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
6
Seated Chest Clam demonstration

Seated Chest Clam
7
Elbow to Elbow demonstration

Elbow to Elbow
8
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
9
Standing Plate Press demonstration

Standing Plate Press
10
Sitting Chest Clap on a Padded Stool demonstration

Sitting Chest Clap on a Padded Stool
11
Sitting Chest Open demonstration

Sitting Chest Open
12
Kneeling Shoulder Tap Push-Up demonstration

Kneeling Shoulder Tap Push-Up

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 Fly trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Deltoid Lateral Trapezius Upper Fibers

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