10 Best Bodyweight Flyes Alternatives for Home Workouts

Bodyweight Flyes are done lying on your back with an EZ bar. Ranked closest by our scoring: the Hyght Dumbbell Fly, the Dumbbell Decline Fly and the Dumbbell Fly.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bodyweight Flyes

Bodyweight Flyes
Primary muscle
Pectorals
Equipment
Ez-barbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Abdominals, Shoulders, Triceps

How to perform Bodyweight Flyes
  1. Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
  2. Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
  3. Place your hands on the bars. This will be your starting position.
  4. 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.
  5. 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.
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Ranked Bodyweight Flyes Alternatives

10 substitutes, ranked by how closely each one matches Bodyweight Flyes on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Hyght Dumbbell FlyPlay demonstration

    1. Hyght Dumbbell Fly

    99% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation

    A good swap when you have dumbbells to work with, and it still works the pectorals.

    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, with a slight bend in your elbows.
    3. Keeping a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then reverse the movement and bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
  2. Dumbbell Decline FlyPlay demonstration

    2. Dumbbell Decline Fly

    98% match
    • Pectorals
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  3. Dumbbell FlyPlay demonstration

    3. Dumbbell Fly

    98% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight up over your chest, with a slight bend in your elbows.
    3. Keeping a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
    4. Pause for a moment, then reverse the movement and bring the dumbbells back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  4. Incline Dumbbell Flyes

    4. Incline Dumbbell Flyes

    98% match
    • Pectorals
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
    2. Extend your arms above you with a slight bend at the elbows.
    3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
    4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
    5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  5. Dumbbell Decline Twist FlyPlay demonstration

    5. Dumbbell Decline Twist Fly

    98% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie down on a decline bench with your head lower than your hips.
    2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
    3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
    5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  6. Incline Dumbbell Flyes - With A Twist

    6. Incline Dumbbell Flyes - With A Twist

    98% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
    2. Extend your arms above you with a slight bend at the elbows.
    3. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
    4. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
    5. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  7. Decline Dumbbell Flyes

    7. Decline Dumbbell Flyes

    95% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
    2. Once you are laying down, move the dumbbells in front of you at shoulder width. The palms of the hands should be facing each other and the arms should be perpendicular to the floor and fully extended. This will be your starting position.
    3. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
    4. Return your arms back to the starting position as you squeeze your chest muscles and breathe out. Tip: Make sure to use the same arc of motion used to lower the weights.
    5. Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
  8. Dumbbell Fly On Exercise BallPlay demonstration

    8. Dumbbell Fly On Exercise Ball

    95% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on an exercise ball and hold a dumbbell in each hand.
    2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
    3. Extend your arms straight up above your chest, palms facing each other.
    4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  9. Dumbbell Incline Fly On Exercise BallPlay demonstration

    9. Dumbbell Incline Fly On Exercise Ball

    95% match
    • Pectorals
    • Stability-ball
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on an exercise ball and roll forward until your upper back is resting on the incline bench.
    3. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
    4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes
    • Balance: harder to stay steady on than Bodyweight Flyes
  10. Dumbbell Incline FlyPlay demonstration

    10. Dumbbell Incline Fly

    95% match
    • Pectorals
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set an incline bench to a 45-degree angle.
    2. Sit on the bench with a dumbbell in each hand, palms facing each other.
    3. Lie back on the bench and press the dumbbells up to the starting position, directly above your chest.
    4. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
    5. Pause for a moment, then squeeze your chest muscles to bring the dumbbells back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: chest fly, the same as Bodyweight Flyes
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: free weights, the same as Bodyweight Flyes
    • Body position: lying on your back, the same as Bodyweight Flyes

Why You Might Need a Bodyweight Flyes Alternative

You may substitute Bodyweight Flyes because of limited loading, shoulder pain, or lack of stable equipment. Flyes emphasize horizontal adduction and isolate the pectoralis major but can expose the shoulder capsule to high shear at end range. Alternatives let you control load, maintain scapular retraction, and adjust range-of-motion to reduce impingement. For example, cables provide constant tension with easier scapular positioning, cue: retract scapula and limit end-range horizontal abduction, to preserve pec activation while reducing joint stress.

Bodyweight Flyes FAQ

What muscles does Bodyweight Flyes work?

Bodyweight Flyes primarily target the pectoralis major, especially the sternal fibers, while the anterior deltoid and long head of the biceps act as secondary stabilizers. Scapular stabilizers like the serratus anterior and lower trapezius activate to control shoulder position; cue a slight scapular retraction to load the pecs rather than the deltoids.

Can I build muscle without doing Bodyweight Flyes?

Yes, you can build chest muscle using compound presses and loaded horizontal-adduction variations that allow progressive overload. Prioritize controlled eccentrics, pause at peak contraction to increase time under tension, and cue strong scapular retraction to focus force through the pectorals.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology