Bodyweight Flyes

Bodyweight Flyes is a resistance exercise – shoulder horizontal adduction exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Anterior deltoid, Serratus anterior, Biceps brachii (stabilization)
Exercise type: Resistance exercise – shoulder horizontal adduction

Exercise technique

Bar setup
Place two equally loaded EZ bars side by side on the floor and verify smooth plate rolling.
Hand support
Place one hand on each bar with a closed grip.
Plank
Move your toes back and form a straight head-to-heel line.
Arm shape
Set a small elbow bend and maintain it throughout.
Roll outward
Slowly roll the bars apart as your chest lowers.
Bottom limit
Stop at a controllable width before your shoulders drop forward.
Gather
Exhale and bring your arms toward the front of your chest, rolling both bars inward at the same speed.

Key technique points

Load both bars equally.
Use a flat, clear floor.
Keep elbow bend fixed while rolling.
Do not drop your lower back.
Do not open beyond control.
Gather both bars with equal rhythm.

Common mistakes

Unequal rolling

Do not set one bar with different plates or load; unequal resistance rotates the shoulder line.

Opening too far

Do not continue spreading beyond shoulder control; use only a distance you can return from.

Turning it into a press

Do not rise by bending and extending your elbows; preserve the fly’s long-arm shoulder movement.

Sagging lower back

Do not let your abdomen drop as your chest descends; maintain the plank through abdominal and glute tension.

Swinging the bars

Do not pull them inward quickly or collide them; control rolling speed evenly in both hands.

Uneven floor

Do not begin on a surface where plates catch or slide; test smooth travel with unloaded bars first.

Frequently asked questions