Supine Chest Fly with Weight

Free Weights,Mat


This exercise targets the muscles of the chest and shoulders to help build upper body strength.

Set up

Lie on the floor with your knees bent, feet flat on the mat and a weight in each hand. Carefully hold the weights above your chest with your palms facing each other.


Slowly lower the weights out to the sides, keeping your arms slightly bent. Then raise them back to the starting position. Repeat this movement.


  • Keep your core engaged throughout the movement, drawing in your abdominal muscles as you exhale.
  • Do not do this exercise if you have trouble securely gripping and holding a weight.
  • Maintain control as you move your arms.
  • Use your core to stabilize your torso – the only part of you that should be moving is your arms.
  • Keep your shoulder blades down and back – do not let your shoulders hike up towards your ears.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Knee to High Plank

View exercise

Standing Horizontal Shoulder Abduction with Resistance

View exercise

Scapular Retraction "I" Exercise over Ball

View exercise

Lower Trapezius "Y" Exercise on Mat

View exercise

Farmer's Carry with Weight

View exercise

Reverse Arm Circles

View exercise