Bodyweight Flyes

How to perform

1. 01Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
2. 02Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
3. 03Place your hands on the bars. This will be your starting position.
4. 04Using 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. 05After 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.

Form cues

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.