Instructions

1

Start in a standing position facing away from an anchor point with suspension straps adjusted to mid-length. Hold handles with arms extended forward at shoulder height, feet together or staggered for stability.

2

Grip the handles firmly with palms facing each other. Lean forward to create tension in the straps with your body forming a straight line from head to heels. Engage core and maintain neutral spine.

3

Allow your body to lower toward the handles by bending elbows and retracting shoulder blades. Keep elbows at approximately 45 degrees from torso. Lower until chest approaches hands while maintaining body alignment.

4

Push through chest and anterior shoulders to drive body back to starting position. Extend arms forward while maintaining core tension. Return to fully upright stance with arms extended at shoulder height.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis

EQUIPMENTSuspension

DIFFICULTYIntermediate

Overview

The Suspender Fly is an incredibly effective Strength movement designed to fully engage the Pectoralis Major. By utilizing Suspension, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Chest development.

Benefits

Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Chest stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Pro Tips

To maximize the Suspender Fly, actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoids, Triceps, Serratus Anterior, Rectus Abdominis to maintain control of the Suspension.

Suspender Fly