How to Do Bodyweight Flyes
Step-by-step instructions, muscles worked and workouts that use the bodyweight flyes.
| Main muscles | Chest |
| Also works | Abs, Shoulders, Triceps |
| Equipment | E-Z Curl Bar |
| Level | Intermediate |
| Type | Strength |
How to do it
- Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- Place your hands on the bars. This will be your starting position.
- Using 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.
- After 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.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
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