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Suspension Split Fly

Suspension Split Fly

The Suspension Split Fly is a challenging exercise that targets the muscles in your chest, shoulders, and core. This exercise is performed using suspension straps or a TRX suspension trainer, and it requires a good level of upper body and core strength. While the name may sound complex, once you become familiar with the set-up and technique, you'll find it's a highly effective exercise for building upper body strength and stability. The Suspension Split Fly primarily works the pectoralis major muscles, which are the large muscles that give your chest its shape and strength. By performing this exercise, you'll not only develop a more defined and muscular chest, but also improve your shoulder stability and control. Additionally, engaging your core throughout the exercise helps improve overall core strength and posture. One of the key benefits of the Suspension Split Fly is that it engages your stabilizing muscles, as you have to maintain your balance and control throughout the movement. This means that it not only targets the large muscles in your chest and shoulders but also recruits smaller, supporting muscles that are often neglected in traditional chest exercises. When performing the Suspension Split Fly, it's important to maintain proper form and technique. This involves keeping your core engaged, maintaining a neutral spine, and controlling the movement with a slow and controlled tempo. Adjust the height of the straps to suit your fitness level and gradually increase the challenge as you become stronger. With consistent practice and proper technique, the Suspension Split Fly can be a valuable addition to your upper body workout routine.


  • Start by setting up a suspension trainer at chest height.
  • Stand facing away from the suspension trainer and hold the handles with an overhand grip.
  • Position your feet in a split stance, one foot in front of the other.
  • Lean forward slightly from your hips, keeping your back straight and your core engaged.
  • Bend your elbows slightly and glide your arms out to the sides, keeping them at shoulder height.
  • Imagine hugging a tree as you bring your arms back together in a controlled manner.
  • Continue performing the fly motion for the desired number of repetitions.
  • Remember to breathe continuously throughout the exercise.
  • Keep your body stable by engaging your core and maintaining proper form.
  • Adjust the difficulty of the exercise by adjusting your body angle or the length of the suspension straps.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Engage your core and keep your body stable throughout the movement.
  • Perform the exercise in a controlled and smooth manner for maximum benefit.
  • Ensure that you have the appropriate equipment and setup before attempting the exercise.
  • Gradually increase the difficulty level by adjusting the angle of the suspension straps.
  • Incorporate variations of the exercise, such as single-arm fly or alternating fly, to target different muscle groups.
  • Combine the suspension split fly with other upper body exercises to create a well-rounded workout.
  • Listen to your body and rest when needed to prevent overexertion or injury.
  • Fuel your body with a balanced diet that includes protein, carbohydrates, and healthy fats to support muscle recovery and growth.
  • Stay consistent with your workout routine, gradually increasing the intensity and frequency over time for continued progress.


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