Suspension Trainer Chest Fly

Body region

• Chest
• Shoulders
• Core

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Serratus Anterior
• Biceps

Holds

• Latissimus Dorsi
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Suspension Trainer

Technique

1. Face away from the anchor, hold a handle in each hand and lean forward with the body at an angle, arms straight out in front with a slight elbow bend.
2. Step the feet back or forward until shoulders, hips and ankles are aligned, then brace.
3. Open the arms wide, letting the chest lower between the handles.
4. Squeeze the chest to bring the hands back together.

Cues

• Keep the elbow angle fixed.
• The closer the feet are to the anchor, the harder the fly.

Common mistakes

• Opening the arms too wide and straining the shoulders.
• Bending the elbows into a press.
• Letting the hips sag.

Alternatives

• Suspension Trainer Push-Up
• Ring Chest Fly