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Bodyweight Flyes

The Bodyweight Flyes primarily targets your Chest, with support from Abdominals, Shoulders, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Isolation · Push

Primary muscles: Chest Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Bodyweight Flyes

  1. Step 1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
  2. Step 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. Step 3. Place your hands on the bars. This will be your starting position.
  4. Step 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. Step 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.

Frequently asked questions

Which muscles are primarily targeted during bodyweight flyes?

Bodyweight flyes isolated on a barbell primarily target the pectoralis major. The movement emphasizes horizontal adduction to build chest width and stretch under load.

How should I position the barbell for proper form?

Set the barbell in a power rack at hip height or higher to manage the load. Keep your arms slightly bent and maintain a neutral spine throughout the eccentric phase.

What is a common mistake to avoid during this exercise?

Avoid allowing the elbows to flare too high or locking them out completely. Excessive arching of the lower back often indicates the resistance is too heavy for your current core strength.

How can beginners make bodyweight flyes easier to perform?

Beginners should raise the height of the barbell to create a more vertical body angle. This reduces the percentage of body weight being lifted and allows for better control.

What is the recommended set and rep range for chest flyes?

Perform 3 to 4 sets of 10 to 15 repetitions to focus on hypertrophy and muscular endurance. Use a slow, controlled tempo to maximize time under tension and ensure joint safety.

Sample sets & reps for Bodyweight Flyes

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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