Bodyweight Fly (Chest)

The bodyweight fly is a more advanced but very effective chest exercise that works the pectoralis major. Now, you’ll likely not see too many people performing this movement because we have access to pec fly machines and cables, but if you don’t have access to them, this is the perfect alternative.

But beginners might have issues trying this exercise since it does require a decent amount of upper body strength, so that is something to keep in mind.

The bodyweight fly is a very good exercise for building mass and strength so consider including it in your chest routine.

In This Exercise:

• Target Muscle Group: Pectoralis Major
• Type: Strength
• Mechanics: Isolation or compound
• Equipment: Two barbells
• Difficulty: Intermediate

Exercise Instructions

1. Place two equally loaded barbells on the floor.
2. Now, get into a push-up position holding both barbells together.
3. Then, slowly roll barbells apart until you feel a slight stretch in your chest. Your arms should be bent during the negative portion of the exercise. Inhale during this portion of the exercise.
4. Now, slowly bring the barbells back together until you’re back in a push-up position. Exhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips

• The bodyweight fly is more difficult when you load the barbells with smaller weight plates, and slightly less difficult the bigger the weight plates.
• Always keep your elbows bent during the negative (Stretching phase) of the exercise.
• Avoid overstretching during the negative phase as this could cause shoulder discomfort.
• The bodyweight fly is better suited for intermediate to advanced lifters due to the level of difficulty.

Watch: How to do the bodyweight fly