How to do the Bodyweight Flyes

Steps

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.

Tracking it in OneRep

Add the bodyweight flyes to a routine and your previous weight and reps sit beside every set, so the decision to add load is made by what is already on the screen rather than by memory. Exercise history and volume trends are one tap away, and logging works offline for the gyms where signal does not reach.

Because OneRep tracks food on the same timeline, a stall on this lift can be read against what you were actually eating that month — which is the difference between a programming problem and an eating one. More on that in tracking progressive overload without a spreadsheet.

Where the instructions come from

The steps above come from free-exercise-db, a public-domain exercise dataset. They are general guidance, not coaching for your body: if a movement hurts, stop and get someone qualified to look at it.