Bodyweight Flyes

This advanced variation on the fly movement uses rolling bars to increase time under tension and improve control during the eccentric phase.

Instructions

1. Position two equally loaded EZ bars on the ground next to each other, ensuring they can roll freely.
2. Assume a push-up position over the bars, supporting your weight on your hands and toes with your arms extended and body straight.
3. Place your hands on the bars to begin. This is your starting position.
4. Slowly roll the bars away from each other, moving your hands outward and lowering your chest toward the floor. Inhale as you descend.
5. Pause briefly at full extension, then exhale and return to the starting position by pulling the bars back together.