Suspension Fly
Suspension Fly Exercise Description
The Suspension Fly is a bodyweight chest fly performed with a suspension trainer, emphasizing horizontal shoulder adduction while maintaining a strong plank. Primary emphasis is on the pectoralis major, with assistance from the anterior deltoid; the elbows remain softly bent and relatively fixed, so the triceps act mainly isometrically. Because your hands are free to move, the scapular stabilizers (serratus anterior, middle/lower trapezius, rhomboids) help control the shoulder blades through retraction on the way down and controlled protraction as the handles come together. The exercise also requires trunk and glute engagement to keep a neutral spine and stable pelvis. It’s a precise movement: range should be pain‑free, with the upper arms staying in line with the torso and shoulders kept down away from the ears. Adjust your body angle so you can keep tension, control, and alignment throughout every rep.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Other
- Exercise Type: Strength, Suspension
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Single-joint
- Muscle Location: Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Suspension Fly Exercise
‘- Set straps so the handles are about chest height; anchor is behind you. Stand facing away, grasp handles with a neutral grip (palms facing), arms straight in front at chest level.
– Step forward into a forward‑leaning plank. Feet hip‑width for balance. Brace abs and glutes; keep ribs down, pelvis neutral, neck long.
– Set shoulders: gently depress and lightly retract the scapulae; keep wrists neutral and elbows softly bent (about 10–20°).
– Inhale and “open” the arms in a wide arc, moving at the shoulders. Maintain the elbow angle and keep the straps under tension.
– Lower until hands are slightly wider than the torso and you feel a controlled stretch across the chest; avoid letting the upper arms travel far behind the body.
– Exhale and draw the handles back together by adducting the shoulders, finishing with the hands in front of the sternum. Allow gentle scapular protraction without rounding the upper back.
– Keep a straight line from head to heels—no hip sagging, rib flaring, or shrugging.
– Adjust foot position/body angle only as needed to maintain smooth control, neutral spine, and consistent strap tension.
Suspension Fly Tips
‘- Set the handles at about chest height with the anchor behind you so your arms start straight in front at chest level.
– Use a neutral grip (palms facing) and keep your wrists neutral throughout the movement.
– Step into a forward‑leaning plank with feet about hip‑width, then brace abs and glutes to keep ribs down and pelvis neutral.
– Keep a straight line from head to heels—avoid hip sagging, rib flaring, or shrugging.
– Gently depress and lightly retract your shoulder blades before you start, and maintain that set as you lower.
– Keep your elbows softly bent (about 10–20°) and maintain that angle so the movement comes from the shoulders.
– Open the arms in a wide arc at the shoulders, lowering until hands are just slightly wider than your torso.
– Avoid letting your upper arms travel far behind your body at the bottom of the rep.
– Keep the straps under tension through the whole range instead of letting them go slack.
– Bring the handles back together in front of your sternum by adducting at the shoulders, allowing gentle scapular protraction without rounding your upper back.
Suspension Fly Beginner Introduction
The Suspension Fly is a chest-focused bodyweight exercise using a suspension trainer that combines pressing strength with full‑body control. The body is set in a forward‑leaning, plank‑style position while the arms sweep out to the sides and then come back together in front of the torso, challenging balance and stability as well as pushing strength. Because the load depends on how far the body leans into the straps, the effort can be scaled simply by changing the working angle.
This movement highlights the chest, with help from the front of the shoulders. The elbows stay slightly bent with only small changes in angle, so the back of the arms works mostly to hold tension rather than to push. Muscles around the shoulder blades and upper back guide smooth movement of the shoulders as the straps separate and then meet again. At the same time, the abs and glutes create a firm, straight line from head through heels, encouraging strong postural alignment. The overall feel is precise and controlled, with an emphasis on smooth motion, steady tension, and a comfortable range that respects the shoulders.