Bodyweight Flyes

What is Bodyweight Flyes? Bodyweight flyes are a bodyweight exercise that targets the chest muscles. This exercise mimics the motion of a dumbbell flye, where the arms are extended out to the sides and then brought together in a hugging motion.

Bodyweight Flyes Tutorial

1. Start by lying on your back on a mat or bench.
2. Extend your arms out to the sides with a slight bend at the elbows.
3. Slowly bring your arms together in a hugging motion, squeezing your chest muscles at the top.
4. Return to the starting position with control and repeat for the desired number of repetitions.

Common Mistakes

• Using momentum: Avoid swinging your arms to complete the movement. Focus on controlled and deliberate motions.

• Overarching the back: Keep your back flat on the mat or bench throughout the exercise to prevent strain. - Not engaging the chest: Ensure you are feeling the chest muscles working throughout the movement.

Tips for Better Results

• Focus on the mind-muscle connection: Concentrate on engaging and squeezing your chest muscles throughout the exercise. - Control the movement: Slow and controlled reps will maximize muscle engagement and effectiveness.

• Adjust hand placement: Experiment with different arm angles to target specific areas of the chest.

Muscles Worked Bodyweight flyes primarily target the chest muscles, specifically the pectoralis major. Additionally, this exercise engages the anterior deltoids and triceps as secondary muscles for stabilization and support.