Suspension Fly

Suspension Fly

The Suspension Fly is a challenging exercise that targets the muscles in your chest, shoulders, and arms. It is performed using suspension training equipment such as TRX straps or gymnastic rings. This exercise is a great addition to your upper body workout routine, as it engages multiple muscle groups simultaneously. During the Suspension Fly, the straps or rings are used to support your body while your arms are extended forward. The exercise involves pulling your body towards the anchor point in a controlled motion, with a focus on engaging and squeezing your chest muscles. This movement helps to strengthen your pectoralis major, anterior deltoids, and triceps. What makes the Suspension Fly particularly effective is the instability provided by the suspension training equipment. This instability requires your body to engage more stabilizer muscles, which leads to improved core strength and overall balance. Additionally, by adjusting your body angle, you can modify the difficulty of this exercise to suit your fitness level. To get the most out of the Suspension Fly, it is important to maintain proper form throughout the movement. This includes keeping your core engaged, your spine neutral, and your shoulders pulled back and down. Remember to focus on the mind-muscle connection, feeling the chest muscles working with each repetition. Incorporating the Suspension Fly into your workout routine will not only help you develop a strong and sculpted upper body but also improve your overall functional strength. Remember to gradually increase the intensity and difficulty of this exercise over time as your muscles adapt. With consistency and proper technique, you'll be on your way to achieving your fitness goals.


  • Begin by setting up the suspension trainer system at an appropriate height. Make sure the straps are securely fastened.
  • Stand facing away from the suspension trainer and grip the handles with an overhand grip.
  • Take a step forward to create tension in the straps and lean slightly forward, maintaining a slight bend in your elbows.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Exhale and slowly extend your arms out to the sides, bringing your hands together in front of your chest. Keep your elbows slightly bent.
  • Pause briefly at the end of the movement, then inhale as you reverse the motion and return to the starting position.
  • Repeat for the desired number of repetitions, focusing on controlled and smooth movements without any swinging or jerking.
  • Remember to maintain proper form, keeping your shoulders down and back, and avoiding any excessive arching or rounding of the back.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to effectively target the chest muscles.
  • Engage your core and keep your body stable throughout the movement.
  • Control the movement and avoid swinging or using momentum to ensure maximum muscle activation.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you progress.
  • Remember to breathe steadily and avoid holding your breath while performing the exercise.
  • Ensure that your shoulders are relaxed and not hunched up during the movement.
  • Experiment with different hand positions to change the emphasis on different areas of the chest.
  • Add variety to your workout routine by incorporating different exercises that target the chest muscles from different angles.
  • Include a mix of strength training and cardio exercises in your overall fitness program for optimal results.
  • Fuel your body with proper nutrition and hydrate adequately to support muscle recovery and growth.


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