Suspender Reverse Fly

Instructions

1
Stand facing the anchor point with feet shoulder-width apart, knees slightly bent. Grip the TRX handles with both hands at chest height, body forming a diagonal line from head to heels.
2
Secure grip on handles with palms facing downward. Engage core and maintain neutral spine alignment. Position body at an angle where more recline equals greater difficulty.
3
Slowly lower body toward the anchor point by allowing elbows to bend and flare slightly outward. Control the descent with chest muscles, maintaining core tension and straight body line throughout the movement.
4
Drive through the chest and anterior shoulders to push body away from anchor point, extending arms and returning to starting position. Squeeze chest at the top, then repeat with controlled tempo.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Clavicular Head
EQUIPMENTSuspension
DIFFICULTYIntermediate

Overview

The Suspender Reverse 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 Shoulders development.

Benefits

  • Utilizes Suspension to create sustained mechanical tension, forcing deep muscle adaptation.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Pro Tips

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

Exercise Variations

  • Dumbbell Suspender Reverse Fly
  • Cable Suspender Reverse Fly
  • Banded Suspender Reverse Fly

Beginner Tips

If you are new to the Suspender Reverse Fly , focus on mastering the movement pattern with zero weight before adding Suspension.

Frequently Asked Questions