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Bodyweight Flyes

Learn how to do bodyweight flyes with a clear setup, controlled movement, and a technique you can repeat.

ChestEZ bar5 technique steps

See the movement
Bodyweight Flyes: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do 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.
Bodyweight Flyes exercise illustration

Bodyweight Flyes: muscles worked

Primary focus: chest. Supporting muscles: Core, Shoulders, Triceps.

ChestShouldersTricepsCore
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do bodyweight flyes?

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.

What muscles does bodyweight flyes work?

Bodyweight Flyes primarily trains the chest, with the core and shoulders and triceps contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for bodyweight flyes?

Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.

What can I do instead of bodyweight flyes?

Related options include Incline Push-Up Medium, Incline Push-Up Reverse Grip, Standing Cable Chest Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing bodyweight flyes and the related movements above to compare equipment and technique choices.

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Chest37Shoulders41Biceps16Forearms1Core34Quads39Calves11
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