Bodyweight Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Ez Bar
Fitness Level
Beginner
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Fly is a chest-focused bodyweight exercise that mimics the motion of a dumbbell chest fly but is performed on the floor using two equally loaded EZ bars. In a push-up position with hands gripping the bars, you slowly roll them outward to stretch the chest muscles while keeping a slight bend in the elbows, then pull them back together by contracting the chest. This movement primarily targets the pectoral muscles while also engaging the shoulders as secondary stabilizers and movers. The exercise challenges both strength and control, making it an effective option for building chest definition and functional upper body stability without the need for traditional machines or benches.
How to Perform
Start by setting two EZ bars on the ground, each loaded with the same amount of weight to ensure balance and stability.
Position yourself in a high plank (push-up) stance, gripping the bars securely with your hands close together underneath your shoulders. Keep your core tight and your body in a straight line from head to heels.
While maintaining a slight bend in your elbows, gradually slide the bars outward to each side. Focus on controlling the motion and stop when you feel a gentle stretch across your chest muscles. Inhale slowly as you move through this portion.
Engage your chest and shoulders to draw the bars back inward, returning to the starting position with control and stability. Be sure to exhale during this phase as you bring your arms together.
Continue for the number of repetitions you’ve planned, always prioritizing form and smooth movement over speed or range.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
The level of challenge in this movement changes depending on the size of the plates on the EZ bars—smaller plates allow the bars to roll more easily, making the exercise harder, while larger plates limit movement and provide slightly more control.
Throughout the downward (eccentric) phase, make sure your elbows stay softly bent to reduce joint strain and keep the tension focused on your chest.
Don’t extend too far when lowering your body; pushing beyond your natural range of motion may lead to unnecessary stress on the shoulder joints.
Because of the strength, control, and stability required, this exercise is best performed by those with some training experience—ideally individuals at an intermediate or advanced fitness level.
How Not to Perform
Don’t let your arms go completely straight during the lowering phase — locking the elbows takes tension off the chest and increases the risk of joint strain.
Avoid rolling the bars too far apart — overstretching beyond your chest’s flexibility can stress the shoulders and lead to injury.
Don’t rush through the motion — fast, uncontrolled movements reduce mind-muscle connection and increase the chance of losing balance.
Never let your hips sag or raise too high — breaking body alignment takes pressure off the chest and shifts it to the lower back or shoulders.
Don’t start the movement without activating your core — a loose midsection compromises stability and weakens your form.
Avoid using mismatched weights on the bars — imbalance can lead to uneven loading, poor engagement, and possible strain.
Don’t hold your breath — holding your breath limits oxygen delivery and increases internal pressure; inhale during the descent and exhale as you bring the bars back together.
Avoid training to failure without proper form — as you fatigue, it's tempting to cheat form, but this increases injury risk and reduces effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
