Bodyweight Slider Flyes

GymDaze demonstration

Watch Bodyweight Slider Flyes

Technique

How to perform Bodyweight Slider Flyes

1. Place one exercise slider under each hand on a flat surface that lets both sliders move smoothly.
2. Start in a high plank or knee plank with your hands beneath your shoulders, feet planted on your toes, and your body in a straight line.
3. Brace your abdomen and glutes, and keep a small, fixed bend in your elbows. Use straight arms if your are working toward calisthenics skills.
4. Slowly slide both hands outward to lower your chest, allowing your shoulder blades to move naturally.
5. Stop before your shoulders feel strained or you lose control of your trunk; keep your hips aligned with your torso.
6. Draw your hands back beneath your shoulders to raise your body, keeping the elbow bend nearly unchanged rather than turning the movement into a push-up.
7. Repeat through a range you can control. Use a shorter outward slide or lower your knees for an easier version.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.