Bodyweight Flyes

A chest isolation exercise performed in a push-up position with sliding hands to emphasize pectoral contraction and stretch.

Instructions

1. Assume a push-up position with your hands on sliders, furniture glides, or a smooth floor surface on a towel.
2. Your hands should be slightly wider than shoulder width, with your body in a straight line from head to heels.
3. Engage your core and keep your shoulders packed in a healthy position.
4. Using controlled motion, slide your hands outward away from your center, lowering your body as you go.
5. Continue the movement until you feel a stretch across your chest, or your hands are as far out as you can manage.
6. Reverse the motion by sliding your hands back toward the center, pressing your chest and squeezing the pectoral muscles.
7. Return to the starting push-up position.
8. Repeat for the desired number of repetitions, maintaining constant tension.

Tips

• This movement requires proper equipment—furniture sliders, towels on hardwood, or a very smooth floor work well
• Keep constant tension on the chest and shoulders throughout
• The wider the hand position, the more stretch and challenge to the movement
• Maintain perfect body position—avoid sagging hips or excessive thoracic extension
• Move slowly and deliberately to maximize pectoral activation
• This is an advanced chest isolation movement suitable for intermediate to advanced athletes