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Sitting Fly on a Padded Stool Alternative

12 substitute exercises that target the same muscles

1
Standing Plate Press demonstration

Standing Plate Press
2
Punching Jack demonstration

Punching Jack
3
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
4
Double Pulse Elbow Fly demonstration

Double Pulse Elbow Fly
5
Band Chest Fly demonstration

Band Chest Fly
6
Deep Push-Up demonstration

Deep Push-Up
7
Cable Standing Close Press demonstration

Cable Standing Close Press
8
Muscle-Up demonstration

Muscle-Up
9
Back Slaps Wrap Around Stretch demonstration

Back Slaps Wrap Around Stretch
10
Ring Push-Up to Side Plank demonstration

Ring Push-Up to Side Plank
11
Knee Push-Up Chest Pullback demonstration

Knee Push-Up Chest Pullback
12
Band Low Chest Press demonstration

Band Low Chest 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 Sitting Fly on a Padded Stool trains

Primary Pectoralis Major Clavicular Head Pectoralis Major Sternal Head

Secondary Deltoid Anterior Serratus Anterior

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