Suspension Trainer Chest Fly
A bodyweight fly performed leaning into suspension trainer straps, opening the arms wide and pulling them together to work the chest.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Abs (Rectus Abdominis)
- Sets
- 3
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Face away from the anchor holding the handles in front of the chest with arms straight, lean forward with body straight.
Keeping a slight elbow bend, open the arms out to the sides as the body lowers forward.
Go only as wide as you can control.
Squeeze the chest to pull the handles back together in front of you.
Return to the start with the body still straight.
Breathing: Inhale as the arms open, exhale as you bring them together.
Coaching tips
Small lean to start
Arms move as one arc
Core stays tight
Common mistakes
Leaning too far and losing control
Bending the elbows into a push-up
Hips sagging
Safety notes
Start with a more upright body angle; the load rises quickly as you lean further.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.