Suspension Fly
Master the suspension fly to effectively strengthen your chest muscles, building definition and improving upper body stability and control with a
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspension Fly
Description
A chest exercise that involves pulling two handles together while suspended by a cable.
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How to do Suspension Fly
- 01Setup
Adjust the suspension straps so the handles are at mid-calf to knee height when standing. Stand facing away from the anchor point, grasping one handle in each hand with an overhand grip.
- 02Setup
Step forward until there is tension on the straps, positioning your body in a plank with arms extended forward at shoulder height, palms facing each other. Your body should form a straight line from head to heels.
- 03
Inhale as you slowly open your arms wide in an arc, allowing your chest to stretch and your body to descend slightly. Maintain a slight, consistent bend in your elbows and keep your core tight to prevent your hips from sagging.
- 04
Exhale as you powerfully squeeze your chest muscles, bringing your hands back together in a controlled arc to the starting position. Focus on contracting your pectorals to drive the movement, not just your arms.
- 05
Ensure your body remains in a stable plank throughout the movement, preventing any rotation or excessive hip movement. Control both the eccentric (opening) and concentric (closing) phases for maximum muscle engagement.
Tips
- Vary your body angle: To adjust difficulty, step further away from the anchor point (making it harder) or closer (making it easier), changing the angle of your body relative to the floor.
- Maintain a slight elbow bend: Keep a consistent, slight bend in your elbows throughout the entire movement to protect your elbow joints and keep tension focused on your chest.
- Focus on the squeeze: At the top of the movement, actively squeeze your chest muscles together for a moment to maximize pectoral contraction and engagement.
- Control the eccentric phase: Slowly resist the urge to drop quickly as you open your arms; controlling the lowering phase enhances muscle growth and reduces injury risk.
Common mistakes
- Allowing your hips to sag towards the floor during the movement reduces core engagement and puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a rigid plank position.
- Performing the fly with locked elbows can strain the joints, while bending them too much turns it into a press; maintain a consistent, slight bend in your elbows throughout the exercise.
- Swinging your body or using momentum to bring the handles together reduces muscle activation; focus on a slow, controlled movement driven by your chest muscles.
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Get Ellim — FreeQuestions
What muscles does Suspension Fly work?
Suspension Fly primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior.
Is Suspension Fly good for beginners?
Suspension Fly is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspension Fly?
You need Suspension to perform Suspension Fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspension Fly?
Vary your body angle: To adjust difficulty, step further away from the anchor point (making it harder) or closer (making it easier), changing the angle of your body relative to the floor. Maintain a slight elbow bend: Keep a consistent, slight bend in your elbows throughout the entire movement to protect your elbow joints and keep tension focused on your chest. Focus on the squeeze: At the top of the movement, actively squeeze your chest muscles together for a moment to maximize pectoral contraction and engagement. Control the eccentric phase: Slowly resist the urge to drop quickly as you open your arms; controlling the lowering phase enhances muscle growth and reduces injury risk.
What are common mistakes when doing Suspension Fly?
Allowing your hips to sag towards the floor during the movement reduces core engagement and puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a rigid plank position. Performing the fly with locked elbows can strain the joints, while bending them too much turns it into a press; maintain a consistent, slight bend in your elbows throughout the exercise. Swinging your body or using momentum to bring the handles together reduces muscle activation; focus on a slow, controlled movement driven by your chest muscles.
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store