How to do Bodyweight Flyes

Muscles worked

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

Step by step

1. Caution: Advanced. This puts heavy load on the chest and shoulders at full stretch. Start on your knees and only roll out as far as you can pull back smoothly.
2. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
3. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
4. Place your hands on the bars. This will be your starting position.
5. 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.
6. Stop while you can still pull the bars back smoothly, then return to the starting position by pulling them together. Exhale as you perform this movement.

Similar exercises

• Alternating Floor Press
• Around The Worlds
• Barbell Bench Press - Medium Grip
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press - Medium Grip
• Bench Press - With Bands

Instructions from Free Exercise DB, in the public domain. General guidance, not medical advice. Stop if anything hurts.