How to do the Ski Erg Chest Flye
- Stand with your back to the ski erg, a handle in each hand.
- Start with your arms out to the sides at shoulder height.
- Sweep both arms down and forward to the front of your thighs.
- Slowly return along the same arc to shoulder height.
Full technique — 6 steps
- Stand with your back to the ski erg, feet about hip-width apart and knees slightly bent.
- Hold a handle in each hand with your arms straight out to the sides at shoulder height.
- Keep a slight bend in your elbows and set your shoulders down away from your ears.
- Sweep both arms down and forward until your hands reach the front of your thighs.
- Keep the bend in your elbows fixed and your torso upright throughout.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Standing Low Cable Crossover Same level
- Single Arm Bent Over Cable Flye Harder
Dumbbells
- Dumbbell Decline Flye Harder
Resistance bands
Weight plates
- Decline Svend Press Easier
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.
