To do a suspension chest fly, set the straps at mid-chest height, lean forward with straight body lines, and lower your arms in a wide arc until you feel a chest stretch, then squeeze back to the start. It trains the chest most, with front delts and core stabilizers working hard to keep you steady. The most common mistake is letting the hips sag and shoulders shrug; fix it by tightening your glutes and keeping shoulders down before each rep. Progress by leaning farther or adding reps while keeping the same body line.
Step-by-step form
- Set up: Adjust straps to mid-chest height and grab the handles.
- Brace: Walk forward into a lean with body in a straight line.
- Initiate: Set a soft elbow bend and lock your ribs down.
- Main rep path: Open the arms in a wide arc while keeping the body rigid.
- Hardest point: Stop when you feel a strong chest stretch without shoulder pinch.
- Finish: Squeeze the handles back together in front of your chest.
- Reset: Re-tighten your core and glutes before the next rep.
Who this variation is for
This is for lifters who want a challenging bodyweight fly and can keep their core steady under load.
- Best fit: Intermediate lifters training chest with minimal equipment
- Not ideal when: Shoulder pain appears or you cannot keep a straight body line
- Better option if not ideal: Incline Push Ups or Resistance Band Chest Fly
Setup and equipment
Strap height and body angle control difficulty. Start easy and lean farther only when control stays clean.
- Setup position: Straps at mid-chest, body in a straight line
- Equipment setup checks: Straps even length; anchor secure
- Start load/resistance: Angle that allows 8-12 smooth reps
- Bracing and breathing plan: Inhale on the way down, exhale as you squeeze back
Muscles worked and movement pattern
This is a horizontal adduction pattern with high core demand. You should feel the chest and abs working together to keep position.
| Role | Muscles |
|---|---|
| Primary | Pectoralis major |
| Secondary | Front delts |
| Stabilizers | Core, serratus anterior, rotator cuff |
At a glance
- Variation: Suspension chest fly
- Best for: Chest training with bodyweight control
- Primary muscles: Chest
- Equipment: Suspension trainer
- Difficulty: Intermediate to advanced
- Primary goal: Muscle growth and control
How to spot and fix bad form
- Keep your body in a straight plank.
- Hands move in a wide arc, not straight down.
- Maintain the same elbow bend.
- Stop before the shoulders roll forward.
- Control the return for 2-3 seconds.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips sag during the rep | Core loses tension | Squeeze glutes and shorten the range. |
| Shoulders shrug at the bottom | Lean is too aggressive | Step back and reduce the angle. |
| Elbows bend into a press | The movement is too hard | Start with a more upright angle. |
What you should feel
- At the start of each rep: Tension through chest and core.
- During lowering or lengthening: A steady chest stretch without shoulder pinch.
- During the hardest point: Chest working hard to pull you back.
- At lockout or finish: Strong chest squeeze with a firm plank.
- If you feel joint pain: Reduce the lean and shorten the range.
Regressions (Easier Versions)
- More upright body angle to reduce load.
- Resistance Band Chest Fly for less bodyweight stress.
Progressions (Harder Versions)
- Lower the straps and increase the forward lean.
- Slow 4-second lowering phase.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell Chest Fly | You have dumbbells and a bench | Stable base with long stretch. |
| Machine Chest Fly | You want a fixed path | Easier to control the range. |
| Cable Fly Crossovers | You have a cable station | Constant tension through the arc. |
How to keep getting stronger
Use this after presses or as a bodyweight chest finisher. Keep the body line tight and only increase the lean when reps stay smooth.
For Strength
- Sets: 3-4
- Reps: 6-8
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Increase the lean angle once you hit 8 clean reps
For Muscle Growth
- Sets: 3-5
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then increase the lean
For Skill / Return to Training
- Sets: 2-3
- Reps: 6-10
- Rest: 60-120 sec
- Frequency: 2x/week
- Progression rule: Increase time under tension before difficulty
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Upright angle, slow lower | Learn the line |
| 2 | 3 x 12 | Same angle, longer squeeze | Build control |
| 3 | 4 x 8 | Slightly more lean | Add load |
| 4 | 4 x 8-10 | Same lean, slower lower | Solidify form |
What to do if this exercise hurts
- Shoulder pinch at the bottom: Step back and reduce the stretch.
- Elbow discomfort: Soften the elbow bend and reduce the lean.
- Low back fatigue: Tighten your plank or raise your body angle.
Safety and Contraindications
Suspension flies demand shoulder control. Keep the range you can own and prioritize a stable anchor.
- Stop the set if: You feel sharp shoulder pain or the anchor shifts
- Use caution if: You have shoulder instability or recent pec strain
- Safer substitutions: Incline Push Ups, Machine Chest Fly, Band Chest Fly
FAQs
How low should I go?
Lower until you feel a strong chest stretch without shoulder pinch. Most people stop when the hands are in line with the shoulders.
Are suspension flies harder than dumbbell flies?
Usually, yes. The instability increases core and shoulder demand, so keep the angle conservative at first.
Can I do these as a warm-up?
Light sets can work as a warm-up, but keep the angle easy. Save harder sets for after pressing.
Why do my wrists hurt?
Your grip may be too tight or the straps may be uneven. Relax your grip slightly and make sure the straps match.
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