Lean forward using suspension handles and bring your arms together in front of your chest in a controlled fly motion to load the chest muscles. The movement emphasizes horizontal arm adduction while your body remains inclined.
How to do the Suspension Chest Fly#
- Hold the suspension handles and face away from the anchor with your feet planted and body leaning forward.
- Extend your arms out to the sides at about shoulder height with a small bend in the elbows.
- Exhale and draw your hands together in front of your chest by moving at the shoulders, keeping the elbow angle constant.
- Pause briefly with the hands together while maintaining an upright chest.
- Inhale and slowly reverse the motion to open the arms back to the starting position under control.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid), Abs (Rectus Abdominis), Biceps (Biceps Brachii)
Common mistakes#
- Bending the elbows too much and turning the fly into a press.
- Letting the shoulders hike up toward the ears during the movement.
- Rounding the upper back instead of keeping the chest lifted.
- Performing the movement too quickly and using momentum.
