Exercise guide
Bodyweight Flyes
Bodyweight Flyes use two rolling EZ-bars as moving hand supports beneath a push-up position. The hands travel apart and return while the chest controls the wide arm movement. The shoulders, triceps, and abdominals help stabilize the body and bars.
Training context
Keeping Bodyweight Flyes controlled
This is an advanced variation because each bar can roll independently. Both bars must be loaded evenly and placed on a surface where they move smoothly without slipping sideways.
Range should begin conservatively. The farther the hands travel apart, the more difficult it becomes to control the chest, shoulders, and plank position.
Technique overview
Do not let either bar escape
Place two equally loaded bars beside each other and take a strong push-up position with one hand on each. Roll the bars apart slowly while keeping the elbows slightly bent and the hips controlled. Pull them back together before the shoulders or torso lose position. Use a spotter or safer sliding equipment when learning the movement.
Treat this as an overview and use a range, pace, and setup you can control.