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Home » Exercise Guides » Chest

Bodyweight Fly: Target Your Chest and Arms for Maximum Gains

How to do the bodyweight fly

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

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.

Bodyweight Fly Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Pectoralis major, Pectoralis Minor, Serratus Anterior, Triceps brachii
Secondary Muscles
Biceps brachii, Core Muscles, Rhomboids
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Eccentric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Standing Cable Fly: Target Your Chest and Shoulders Effectively
  • Dumbbell One-Arm Overhead Press: Strengthen Shoulders & Core
  • Cable One-Arm Front Raise: Target Your Shoulders & Core!
  • Master the One-Arm Bench Dip for Total Upper Body Strength

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

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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