Bodyweight Flyes

A intermediate strength exercise for the chest, done with a ez curl bar.

Main muscles: Chest
Also works: Abs, Shoulders and Triceps
Equipment: EZ curl bar
Level: Intermediate
Type: Isolation
Movement: Push

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Bodyweight Flyes

Questions

What muscles does the Bodyweight Flyes work?

Mainly the chest, with the abs, shoulders and triceps helping.

Is the Bodyweight Flyes good for beginners?

It's rated intermediate. Beginners can build up to it with Butterfly first.

What can I do instead of the Bodyweight Flyes?

Good alternatives that train the chest: Flat Bench Cable Flyes, Incline Cable Flye, Around The Worlds or Barbell Guillotine Bench Press.

How many sets and reps of the Bodyweight Flyes should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).