Seated Elbow Chest Fly on a Chair
Perform the seated elbow chest fly on a chair to target your chest muscles effectively.
- Sit upright on a chair with your feet flat on the ground.
- Hold a dumbbell in each hand with your elbows bent at 90 degrees.
- Open your arms wide to the sides, keeping your elbows slightly above shoulder level.
- Bring your arms back together in front of your chest, squeezing your chest muscles.
How to perform the Seated Elbow Chest Fly on a Chair
- Set up. Set up in a stable, balanced starting position appropriate for the Seated Elbow Chest Fly on a Chair using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
1 2 Stick Drill
The 1 2 Stick Drill enhances your agility and coordination. You use a stick to guide your movements through a series …
1 to 2 Jump Box
The 1 to 2 Jump Box is an explosive exercise that enhances your jumping ability and coordination.Stand in front of th…
123 Back Drill
The 123 Back Drill focuses on improving back strength and stability.Start in a standing position with feet shoulder-w…
2 to 1 Jump Box
The 2 to 1 Jump Box is an explosive exercise that enhances your power and coordination.Stand in front of the jump box…
3 Leg Chatarunga Pose
Begin in a three-legged downward dog position, with one leg raised high behind you.Engage your core and keep your hip…
3 Leg Dog Pose
Begin in a downward-facing dog position. Lift one leg towards the ceiling, keeping your hips square.Engage your core …
3/4 Sit-Up
Lie on your back with your knees bent at a 45-degree angle. Cross your arms over your chest. Engage your core and lif…
4 Way Single Leg Hop
The 4 Way Single Leg Hop enhances balance, coordination, and lower body strength.Stand on one leg with a slight bend …