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Chest

Bodyweight Flyes

Bodyweight Flyes (Start)Bodyweight Flyes (End)
LevelIntermediateEquipmentEZ curl barMechanicIsolationForcePush

A bodyweight fly using suspended handles or a bar, extending your arms to stretch the chest.

Strength
Primary musclesChest
Secondary musclesAbdominalsShouldersTriceps

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %
Effort during a set7.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Grip the handles or an EZ bar and lean forward.
  2. 2Hold your body in a straight line.

How to perform

  1. 1Open your arms out to the sides slowly while keeping a slight elbow bend.
  2. 2Lower until you feel a stretch in your chest.
  3. 3Squeeze your chest to bring your arms back together.
  4. 4Repeat.

Alternatives

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More with EZ curl bar

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Stretches for Chest

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