Bodyweight Flyes
How to do the Bodyweight Flyes with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Abs, Shoulders, Triceps
E-Z Curl Bar
How to do the Bodyweight Flyes
- 1
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
- 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
Place your hands on the bars. This will be your starting position.
- 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
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.
Log it, see it on your body.
Every Bodyweight Flyes set you log feeds Ascend's anatomy heatmap — so your chest volume is visible at a glance — and counts toward your bodyweight-strength tier.
More chest exercises
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.