Bodyweight Flyes

An intermediate strength exercise for the chest, abs, shoulders and triceps, done with an EZ bar.

Movement guide

Bodyweight Flyes

Demand · source-assignedMedium (unreviewed)

Equipment requiredEZ curl bar

Muscle focusChest · Abs · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine chest fly (pec deck) demonstrated on the 3D figure

3D demoMachine chest fly (pec deck)Beginner · Strength machine

Similar move, beginner grade.

This move

Bodyweight FlyesIntermediate · EZ curl bar

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Abs, Shoulders, Triceps.

Equipment

EZ curl bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoCable flyIntermediate · A cable machine

One-arm dumbbell fly demonstrated on the 3D figure

3D demoOne-arm dumbbell flyIntermediate · A dumbbell + A bench or box

Decline dumbbell fly demonstrated on the 3D figure

3D demoDecline dumbbell flyIntermediate · A dumbbell + A bench or box

Dumbbell fly demonstrated on the 3D figure

3D demoDumbbell flyIntermediate · A dumbbell + A bench or box

Flat-bench cable fly demonstrated on the 3D figure

3D demoFlat-bench cable flyIntermediate · A cable machine + A bench or box

Incline cable fly demonstrated on the 3D figure

3D demoIncline cable flyIntermediate · A cable machine + A bench or box

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Questions people ask

What muscles does the Bodyweight Flyes work?

Mainly the chest, with help from the abs, shoulders and triceps.

What equipment do I need for the Bodyweight Flyes?

EZ curl bar.

Is the Bodyweight Flyes good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine chest fly (pec deck).

What is an easier alternative to the Bodyweight Flyes?

Try the Machine chest fly (pec deck). It works similar muscles at a lower grade.

How do I make the Bodyweight Flyes harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.