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 Isometric Chest Squeeze, Isometric Wipers and the Chest Dip (On Dip-pull-up Cage).

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
    Isometric Chest SqueezePlay demonstration

    1. Isometric Chest Squeeze

    72% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  2. Isometric WipersPlay demonstration

    2. Isometric Wipers

    65% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Chest Dip (On Dip-pull-up Cage)Play demonstration

    3. Chest Dip (On Dip-pull-up Cage)

    64% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than Bodyweight Flyes
  4. Incline Push-upPlay demonstration

    4. Incline Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  5. Incline Push-up (On Box)Play demonstration

    5. Incline Push-up (On Box)

    62% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  6. Incline Push-up Medium

    6. Incline Push-up Medium

    62% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Incline Push-up Wide

    7. Incline Push-up Wide

    62% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands wider than shoulder width.
    3. Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Incline Reverse Grip Push-upPlay demonstration

    8. Incline Reverse Grip Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place your hands on the edge of a bench or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the bench by bending your elbows, keeping them close to your sides.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Wide Hand Push UpPlay demonstration

    9. Wide Hand Push Up

    62% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands wider than shoulder-width apart.
    2. Keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your sides.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Push-upPlay demonstration

    10. Push-up

    62% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Bodyweight Flyes
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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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