Exercise

Bodyweight Flyes

Also known as: ez bar plate fly, barbell rollout fly, rolling chest fly

Bodyweight Flyes is a isolation exercise for the chest. Main target: middle chest. Also works: upper abs, anterior deltoid and triceps lateral head. Equipment: ez curl bar.

EquipmentEZ curl bar

TypeIsolation

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Upper abs Anterior deltoid Triceps lateral head

How to do it

Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
Place your hands on the bars. This will be your starting position.
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.
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.