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Chest Flye Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Reverse Bench Press demonstration

Dumbbell Reverse Bench Press
2
Dumbbell Alternating Floor Press demonstration

Dumbbell Alternating Floor Press
3
Dumbbell Fly demonstration

Dumbbell Fly
4
Standing Plate Press demonstration

Standing Plate Press
5
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
6
Punching Jack demonstration

Punching Jack
7
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
8
Pulsing Chest Crossovers demonstration

Pulsing Chest Crossovers
9
Cable Standing Fly demonstration

Cable Standing Fly
10
Lying Floor Fly demonstration

Lying Floor Fly
11
Muscle-Up demonstration

Muscle-Up
12
Dumbbell Larsen Press demonstration

Dumbbell Larsen Press

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 Chest Flye trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Biceps Brachii Deltoid Anterior

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