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
Bodyweight Flyes: common questions
What muscles does the Bodyweight Flyes work?
The Bodyweight Flyes primarily works the Chest. It also recruits the Abs, Shoulders and Triceps as supporting muscles.
Is the Bodyweight Flyes suitable for beginners?
The Bodyweight Flyes is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Bodyweight Flyes?
To do the Bodyweight Flyes you'll need an E-Z curl bar.
Is the Bodyweight Flyes a compound or isolation exercise?
The Bodyweight Flyes is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Bodyweight Flyes with correct form?
Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll. Follow the full step-by-step above for the complete movement.
Log your Bodyweight Flyes sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |