Bodyweight Flyes

Bodyweight Flyes are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the anterior deltoids and triceps.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

Bodyweight Flyes are an effective and versatile exercise designed to target the pectoral muscles, specifically the chest, while also engaging the shoulders and core for stabilization. Utilizing just your body weight and a pair of sturdy parallel bars or gymnastic rings, this movement mimics the motion of traditional dumbbell flyes but with the added challenge of maintaining balance and control. Ideal for those looking to build muscle mass and improve upper body strength without the need for heavy equipment, bodyweight flyes can be easily incorporated into any workout routine, whether at home or in the gym. This exercise not only promotes hypertrophy but also enhances functional strength and muscular endurance.

Execution

How to Perform Bodyweight Flyes

Setup

  • Find a pair of sturdy parallel bars or use a suspension trainer (like TRX) anchored securely.
  • Stand between the bars or handles, gripping them firmly with your palms facing inward.
  • Extend your arms straight out to your sides at shoulder height.
  • Position your feet together and lean forward slightly, keeping your body in a straight line from head to heels.
  • Engage your core to maintain stability throughout the exercise.

Execution

  1. Begin by slowly lowering your body by allowing your arms to move out to the sides in a controlled manner.
  2. Keep a slight bend in your elbows to reduce strain on the joints.
  3. Lower yourself until your chest is in line with your hands or you feel a stretch in your chest muscles.
  4. Pause briefly at the bottom of the movement.
  5. Push through your palms to bring your arms back together, returning to the starting position.
  6. Ensure your movements are slow and controlled to maximize muscle engagement.

Finishing

  • Complete the desired number of repetitions.
  • Carefully step back to a standing position if using parallel bars, or release the handles if using a suspension trainer.
  • Take a moment to stretch your chest and shoulders to aid in recovery.

Discover More Chest Exercises

There are many other chest exercises that you can use in your training

Barbell Bench Press Barbell Incline Press Machine Chest Press Dumbbell Flies Dumbbell Bench Press Incline Dumbbell Bench Press Decline Barbell Bench Press Decline Dumbbell Bench Press Chest Dips Push-Ups Pec Deck Machine Cable Flyes Dumbbell Flyes Incline Dumbbell Flyes Decline Dumbbell Flyes Svend Press Smith Machine Bench Press Guillotine Press Weighted Push-Ups Deficit Push-Ups Weighted Deficit Push-Ups Ring Push-Ups Banded Push-Ups Cable Crossover Single-Arm Cable Flyes Incline Cable Flyes Decline Cable Flyes Floor Press Standing Cable Press Band Resisted Push-Ups Explosive Push-Ups Swiss Ball Push-Ups Clapping Push-Ups Archer Push-Ups