# Ski Erg Chest Flye

A standing high-to-low chest flye on a ski erg with your back to the machine. Both arms sweep from out to the sides at shoulder height down to the front of your thighs, training the lower and middle chest.

- Beginner · Isolation
- Equipment: Ski erg
- HD video: https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-flyes/video/male.mp4
- HTML: https://seto.fit/exercises/ski-erg-chest-flye/

## Muscles worked

- Lower chest: 8/10
- Mid chest: 7/10
- Lats: 6/10
- Teres major: 4/10
- Front delts: 3/10

## How to do the Ski Erg Chest Flye

1. Stand with your back to the ski erg, a handle in each hand.
2. Start with your arms out to the sides at shoulder height.
3. Sweep both arms down and forward to the front of your thighs.
4. Slowly return along the same arc to shoulder height.

### Full technique — 6 steps

1. Stand with your back to the ski erg, feet about hip-width apart and knees slightly bent.
2. Hold a handle in each hand with your arms straight out to the sides at shoulder height.
3. Keep a slight bend in your elbows and set your shoulders down away from your ears.
4. Sweep both arms down and forward until your hands reach the front of your thighs.
5. Keep the bend in your elbows fixed and your torso upright throughout.
6. Return along the same arc until your arms are back out at shoulder height.

## Common mistakes

- Bending and extending the elbows
- Letting shoulders roll forward
- Turning the rep into a press
- Hinging forward into a ski stroke
- Letting the cords snap the handles back

## Form cues

- Slight elbow bend, fixed angle
- Sweep down and in
- Hug, don't press
- Keep torso quiet
- Don't roll shoulders forward

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 1 s, lift explosively
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Standing Low Cable Crossover](https://seto.fit/exercises/cable-crossover-standing-low/), [Single Arm Bent Over Cable Flye](https://seto.fit/exercises/single-arm-bent-over-cable-flye/)
- **Dumbbells**: [Dumbbell Decline Flye](https://seto.fit/exercises/dumbbell-decline-flye/)
- **Resistance bands**: [Resistance Band High-to-Low Flye](https://seto.fit/exercises/resistance-band-high-to-low-flye/)
- **Weight plates**: [Decline Svend Press](https://seto.fit/exercises/decline-svend-press/)

## Quick answers

### What muscles does the Ski Erg Chest Flye work?

Primary: Lower chest 8/10, Mid chest 7/10. Also works: Lats 6/10, Teres major 4/10, Front delts 3/10.

### When should I do the Ski Erg Chest Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Ski Erg Chest Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Ski Erg Chest Flye?

Cable machine: Standing Low Cable Crossover, Single Arm Bent Over Cable Flye. Dumbbells: Dumbbell Decline Flye. Resistance bands: Resistance Band High-to-Low Flye. Weight plates: Decline Svend Press.

How we rate exercises: https://seto.fit/guides/methodology/

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