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.

Muscles worked

Role	Muscles
Primary	chest
Secondary	abs, shoulders, triceps
Equipment	ez curl bar
Difficulty	intermediate
Type	isolation

No ez curl bar? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight Clock Push-Up Bodyweight

Easier than the Bodyweight Flyes

Same movement pattern, lower entry difficulty — work up from here.

Alternating Floor Press beginner · Kettlebell Incline Push-Up Medium beginner · Bodyweight Incline Push-Up Reverse Grip beginner · Bodyweight

Harder than the Bodyweight Flyes

Plyo Kettlebell Pushups expert · Kettlebell

Superset the Bodyweight Flyes with

Opposing middle back and lats work — alternate sets without extra rest.

Alternating Kettlebell Row middle back Middle Back Shrug middle back Bent-Arm Barbell Pullover lats Bent Over Two-Arm Long Bar Row middle back

Common questions

What muscles does the Bodyweight Flyes work?

The Bodyweight Flyes primarily works the chest, with the abs, shoulders, and triceps as secondary movers. Alternating Floor Press, Incline Push-Up Medium, and Incline Push-Up Reverse Grip train the same muscle, across 10 equipment types.

What equipment do you need for the Bodyweight Flyes?

An EZ Curl Bar. Without an EZ curl bar, Incline Push-Up Medium, Incline Push-Up Reverse Grip, and Incline Push-Up Wide train the same muscle, and 17 of the catalogue's options for this muscle need no equipment.

Is the Bodyweight Flyes suitable for beginners?

It is rated intermediate. Start with Alternating Floor Press, Incline Push-Up Medium, and Incline Push-Up Reverse Grip and work up.

Where should the Bodyweight Flyes go in a workout?

Late — the Bodyweight Flyes is isolation work, so it follows your compounds. Supersetting it with Alternating Kettlebell Row and Middle Back Shrug cuts session time without extra rest.

Similar exercises

Alternating Floor Press Kettlebell Incline Push-Up Medium Bodyweight Incline Push-Up Reverse Grip Bodyweight Incline Push-Up Wide Bodyweight Isometric Wipers Bodyweight Push Up to Side Plank Bodyweight