Bodyweight Flyes
How to do the Bodyweight Flyes
- 1
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- 2
Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
- 3
Place your hands on the bars. This will be your starting position.
- 4
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.
- 5
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.
How to program the Bodyweight Flyes
Sets and reps
As an isolation movement, the Bodyweight Flyes is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Bodyweight Flyes is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Bodyweight Flyes work?
The Bodyweight Flyes primarily targets the Chest. It also recruits the Abdominals, Shoulders, Triceps as supporting muscles.
What equipment do I need for the Bodyweight Flyes?
You need E-Z Curl Bar. Difficulty level: Intermediate.
How many sets and reps of the Bodyweight Flyes should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
