One of the best exercises for targeting your chest muscles is the cable fly. Unfortunately, this exercise requires access to a gym and special equipment. However, there are ways to do a similar exercise at home with little to no equipment. All you need is a sturdy chair and some resistance bands.
To set up for the exercise, place the chair in the middle of an open space. Make sure that the back of the chair is facing you. Then, wrap the resistance band around the back of the chair and hold on to each end of the band with your hands. You should be standing with your feet shoulder-width apart and your palms facing each other.
To perform the exercise, start by bringing your hands together in front of your chest as if you were doing a regular flye motion. From here, slowly extend your arms out to the side while keeping tension on the band. Once your arms are extended fully, pause for a second before returning to starting position. That’s one rep! Aim for 3 sets of 12 reps each.
If you don’t have access to resistance bands, you can also use two soup cans or water bottles filled with sand or rocks as makeshift dumbbells. Just be sure that whatever you use is relatively equal in weight so that both sides of your body are getting worked equally