Seated Elbow Chest Fly On A Chair

Muscles worked

Setup

1. Sit upright on a chair or flat bench with your feet planted firmly on the floor for stability.
2. Maintain a neutral spine and lift your chest slightly.
3. Raise your arms to the sides with elbows bent at 90 degrees, aligning your elbows with your shoulders in a 'goalpost' position.
4. Position your palms facing forward or toward each other.

How to do it

1. Exhale as you bring your elbows and forearms together in front of your chest in a smooth, arc-like motion.
2. Squeeze your chest muscles hard for one second when your elbows meet or come close together.
3. Inhale as you slowly return your arms to the starting position, feeling a gentle stretch across the pectorals.
4. Maintain a controlled tempo of 2 seconds to close and 2 seconds to open.

Form checklist

• Keep your elbows at shoulder height; do not let them drop toward your ribs.
• Keep your shoulders down and away from your ears to avoid trap dominance.
• Ensure your back remains against the chair or stays upright without arching excessively.
• Focus on moving from the shoulders rather than just moving your hands.

Pro tips

• Imagine you are trying to crush a sponge between your elbows to maximize the contraction of the inner chest.
• Keep your shoulder blades slightly retracted (pinched together) throughout the movement to keep the tension on the pectorals and protect the shoulder joint.

Make it harder

• Add a 5-second isometric squeeze at the point of maximum contraction (when elbows are closest).
• Slow down the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the seated elbow chest fly on a chair work?

The seated elbow chest fly on a chair primarily targets the pectorals, and also works the deltoids and trapezius as secondary muscles.

What equipment do you need for the seated elbow chest fly on a chair?

The seated elbow chest fly on a chair requires no equipment — just your body weight.

Is the seated elbow chest fly on a chair good for beginners?

The seated elbow chest fly on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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