Suspender Fly
Description
The suspension fly (also spelled "suspender fly") is a TRX or ring-based chest fly where you face away from the anchor and arc your arms wide, then bring them together. It is functionally identical to the suspension fly described elsewhere — providing constant bodyweight tension through the chest fly arc.
Muscle Group
Equipment Required
Suspender Fly Instructions
- Set TRX straps to chest height. Face away from the anchor.
- Grip the handles. Step back into a forward-leaning plank position.
- Start with arms extended forward at chest height.
- Arc both arms out to the sides in a wide fly motion, maintaining slight elbow bend.
- Lower your chest between the handles.
- Pull the handles back together in front of your chest by squeezing your pecs.
- Maintain straight body line throughout.
- Adjust body angle for difficulty — more horizontal is harder.
Suspender Fly Form & Visual
Suspender Fly Benefits
- Bodyweight chest fly with constant tension
- Easy to scale by adjusting body angle
- Builds core stability and shoulder health
- Deep chest stretch at the bottom
- No bench or dumbbells needed
- Excellent at-home chest exercise
Suspender Fly Muscles Worked
- Pectoralis major
- Anterior deltoid
- Biceps brachii (stabilizer)
- Core (anti-extension)
- Serratus anterior
