Suspension Chest Fly: How-to, Tips & More
The Suspension Chest Fly is a intermediate isolation exercise for your chest. You do it with suspension trainer, one side at a time. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Shoulders
Secondary
How to do the Suspension Chest Fly
- Face away from the anchor holding the handles in front of your chest, arms straight.
- Lean forward with your body straight.
- Open your arms out to the sides as your chest lowers.
- Squeeze your arms back together to rise up.
Suspension Chest Fly tips
- Step your feet back to make it harder.
- Keep a slight bend in your elbows.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Isolation
Suspension Chest Fly alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Suspension Chest Fly work?
The Suspension Chest Fly mainly works your chest, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Chest Fly good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Suspension Chest Fly?
You need suspension trainer.
Add Suspension Chest Fly to your program
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