Quick Answer
Flyes is a advanced strength exercise that targets your chest. It uses a ez curl bar. Use suspension straps (TRX) or rings, adjusted low.
Video Tutorial
How to Perform the Flyes
- 1
Use suspension straps (TRX) or rings, adjusted low.
- 2
Assume push-up position, hands gripping handles.
- 3
Start with hands together under chest, arms slightly bent.
- 4
Slowly open arms out to sides in wide arc, lowering chest towards floor.
- 5
Maintain straight body line and core tension.
- 6
Feel stretch across chest.
- 7
Use chest muscles to pull handles back together, returning to start.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Flyes isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Flyes work?
The Flyes primarily works your chest. Secondary muscles include the shoulders, triceps and abdominals.
What equipment do I need for the Flyes?
The Flyes needs a ez curl bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Flyes suitable for beginners?
The Flyes is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Flyes should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Flyes every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest more frequently, alternate harder and easier variations and keep overall weekly volume moderate.