Bodyweight Flyes

Also called ez bar rollout fly, rolling bar fly and bodyweight chest fly.

Works

Chest, plus abs, shoulders and triceps

Equipment

EZ bar

Level

Intermediate

Type

Isolation

How to do it

Setup. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.

1. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
2. Place your hands on the bars. This will be your starting position.
3. 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.
4. 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.

Cues

• Push-up position, hands on the bars.
• Roll the bars out wide slowly.
• Soft elbows, body straight.
• Squeeze the chest to pull back.

Common mistakes

• Hips sagging.
• Rolling too wide too soon.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for