Suspender Fly Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Suspension
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Biceps Brachii, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Suspended Fly
Visualised Target Muscle Groups
Front
Back
How to: Suspender Fly
- Adjust the suspension trainer to chest height.
- Stand facing away from the anchor point and hold the handles, leaning back slightly.
- With a slight bend in your elbows, open your arms wide to the sides, feeling a stretch in your chest.
- Pull back to the starting position, squeezing your chest at the top of the movement.
Common Mistakes
- Overextending the arms at the bottom of the movement.
- Overarching the back during execution.
- Failing to keep the shoulder blades retracted.
Modifications
- Perform the exercise with lighter resistance or without any added weight.
- Use a yoga block or cushion under the hands for added support.
Tips
- Maintain a slight bend in the elbows throughout the movement.
- Control both the lift and the lower phases; avoid using momentum.
- Engage your core to maintain stability during the exercise.
Suspender Fly Alternatives
Tags
chest
upper body
strength
muscle building
suspension training
pectorals
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