Bodyweight Flyes
Bodyweight Flyes is a intermediate-level isolation in the strength category that primarily works the chest. It also recruits the abs, shoulders and triceps. It is performed with EZ-bar.
How to do it
- 1Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- 2Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- 3Place your hands on the bars. This will be your starting position.
- 4Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
- 5After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.