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Bodyweight Flyes

AdvancedStrengthTier T3

You hold a push-up plank with each hand on a loaded bar that rolls freely on the ground. You slide your hands apart and together in a flye motion while the bars roll.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Keep a straight-arm plank with each hand on its own equally loaded rolling EZ shaft beneath its shoulder, then roll the bars laterally apart under straight arms before returning. Start with two parallel bars next to each other with clearance, both shafts supported above the floor by four matching round end plates, able to roll laterally.
  1. A man in a straight-arm push-up plank, each hand gripping an equally loaded rolling EZ shaft beneath its shoulder; four round plate rims and both forefeet contact the floor.

    Step 1 of 3

    Assume a push-up position over the two bars, arms extended and body straight, and place each hand on top of one bar directly beneath your shoulders.

  2. The same man with straight arms spread laterally on the rolling EZ bars, front body lower while his body stays straight; four plate rims and both forefeet remain on the floor.

    Step 2 of 3

    Keeping your arms extended and body straight, slowly roll both bars away from the midline of your body until you have moved them as far apart as you can.

  3. A man in a straight-arm push-up plank, each hand gripping an equally loaded rolling EZ shaft beneath its shoulder; four round plate rims and both forefeet contact the floor.

    Step 3 of 3

    Assume a push-up position over the two bars, arms extended and body straight, and place each hand on top of one bar directly beneath your shoulders.

Breathing

  • Inhale while rolling the bars apart to both sides, and exhale while pulling the bars back together to the starting position.

Safety Information

Keep both elbows fully extended and locked throughout the entire movement -- 'arms extended' at every point of the plank -- because letting an elbow bend under this bodyweight-bearing load shifts the exercise into an uncontrolled press rather than the intended shoulder slide. If you have a wrist injury, carpal tunnel syndrome, a shoulder impingement, rotator-cuff injury, or an unstable shoulder, ask a physical therapist or physician before attempting this exercise, because it bears your full bodyweight through both extended wrists and a wide horizontal shoulder range at the same time. Stop and pull the bars back to the starting position with control immediately if you feel a pinch, sharp pain, numbness, or a loss of control in either wrist, shoulder, or hand at any point in the slide. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.