Suspended Fly


Utility: Auxiliary
Mechanics: Isolated
Force: Push



Grasp handles and step forward between suspension trainer. Position arms downward and slightly forward, nearly parallel with suspension straps. Lean forward, placing upper body weight onto handles with arms straight, while stepping back onto forefeet, so body is leaning forward at desired angle. Straighten body so torso is in-line with legs. Bend elbows slightly and internally rotate shoulders, so elbows are pointed outward to each side.


Lower body by allowing suspension handles to separate outward until mild stretch is felt in chest. Reverse motion by bringing handles back together in hugging motion. Repeat.


See Suspended Prone Mount/Dismount. Throughout movement, keep elbows in fixed, slightly bent position and shoulders internally rotated, so elbows are kept pointed outward and high. Arms and suspension straps plane of motion should be perpendicular to body. Both upper and lower body must be kept straight throughout movement. Angle of body affects difficulty of movement. See Gravity Vectors for greater understanding of how body angle influences resistance.

This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings. Also known as Suspended Chest Fly. See front angled view.


Resistance is least when body is positioned upright, at top of exercise. Movement can also be made easier with staggered foot position by placing one foot slightly forward. Elbows can also become slightly more bent as arms extend further out to sides.


This movement can be made more challenging by positioning body more horizontal at lower position. This can be achieved by placing feet further back and having handles positioned further down nearer ground. Elbows can be kept somewhat straighter, particularly as arms extend further out to sides.





Antagonist Stabilizers

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