GymPlan AIBodyweight Flyes
Bodyweight Flyes is an intermediate isolation barbell exercise that mainly works your chest, with help from your abs, shoulders and triceps.
How to do the 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.
- 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.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialBodyweight Flyes alternatives
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What muscles does the bodyweight flyes work?
It mainly works your chest; your abs, shoulders and triceps assist.
How many sets and reps of bodyweight flyes should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the bodyweight flyes good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.