Bodyweight Flyes
Muscles worked
Instructions
- 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.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Bodyweight Flyes
Bodyweight flyes mirror a classic chest fly but performed on the floor, using two EZ bars set in parallel that roll freely under the hands. In a push-up position with the arms extended and the core braced, you roll the bars away from your body's midline, stretching and working the chest much like a dumbbell fly, except in a closed chain since the hands stay planted the whole time. It's a great bridge exercise toward wide push-ups or sliding-disc work, building chest strength alongside torso and shoulder stability. It needs no added load beyond bodyweight and two rolling bars, making it accessible with the right equipment, as long as you keep a tight brace to stop the hips from sagging.
check_circleBenefits
- check_circleBuilds the chest in a closed chain, like a bodyweight fly
- check_circleStrengthens core bracing and shoulder stability
- check_circleGood groundwork for wide push-ups or sliding-disc training
- check_circleRequires only bodyweight and two rolling bars
lightbulbExecution tips
- lightbulbKeep your hips level with your shoulders throughout
- lightbulbMove your hands apart with control, no jerking
- lightbulbDon't go further than your core can control
- lightbulbUse bars that roll smoothly for a fluid motion
warningCommon mistakes
- warningLetting the hips sag during the roll-out
- warningRolling the bars apart too fast and losing control
- warningGoing too far and losing the braced position
- warningSkipping a shoulder warm-up beforehand
helpFrequently asked questions
Do I need special equipment for bodyweight flyes?expand_more
Two EZ bars (or similar bars) that roll freely on the floor are enough.
Does this replace a dumbbell fly?expand_more
It trains a similar pattern but in a closed chain; the two complement each other rather than replace one another.
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