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Suspension Fly

Suspension Fly

The Suspension Fly is a challenging and versatile exercise that targets the muscles of your chest, shoulders, and arms. It can be performed using a suspension trainer, such as TRX, or with resistance bands. This exercise not only adds variety to your workout routine, but also helps develop upper body strength and stability. The Suspension Fly primarily targets your pectoral muscles, which are responsible for pushing movements. By adjusting the angle and positioning of your body, you can effectively target different parts of your chest muscles. Additionally, the secondary muscles engaged in this exercise include the deltoids in your shoulders and the triceps in the back of your arms. To perform this exercise, you'll need to adjust the suspension trainer or loop the resistance bands securely around a sturdy anchor point. Grab the handles or the bands with an overhand grip and step back to create tension. Walk your feet forward until your body is at an angle, leaning away from the anchor point. Keep your core engaged, maintain a straight line from your head to your heels, and slightly bend your elbows. From this starting position, focus on squeezing your shoulder blades together as you slowly lower your body towards the anchor point, allowing your arms to move out to the sides. Keep your elbows slightly bent throughout the movement. Pause for a moment at the bottom of the range of motion, then return to the starting position by pressing through your chest and extending your arms. Remember to keep your movements controlled and avoid any swinging or excessive arching of your back. You can adjust the difficulty of the Suspension Fly by adjusting your body angle or selecting different levels of resistance with the bands. Incorporate this exercise into your workouts to build a strong and defined upper body.


  • Begin by attaching a suspension trainer to a secure anchor point above your head.
  • Grip the handles of the suspension trainer with a pronated (overhand) grip.
  • Lean forward, keeping your body in a straight line, and extend your arms out to the sides.
  • Engage your core and squeeze your shoulder blades together as you bring your hands closer together in front of your chest.
  • Pause briefly at the end of the movement, then slowly reverse the motion to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a strong core throughout the exercise.
  • Engage your chest muscles to initiate the movement.
  • Keep your shoulders down and back to prevent unnecessary strain.
  • Control the movement by keeping a slow and steady pace.
  • Ensure your body remains stable and aligned throughout the exercise.
  • Gradually increase the difficulty by adjusting the suspension height or resistance.
  • Incorporate different variations of the exercise to target different areas of the chest.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Remember to breathe properly throughout the exercise to optimize oxygen flow.
  • Combine suspension fly with other exercises to create a comprehensive upper body workout.


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