Suspender Fly

Suspender Fly


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Muscle Group

Equipment Required

Suspender Fly Instructions

  1. Start by lying on your back with your legs straight up in the air, perpendicular to the floor.
  2. Place your hands behind your head and engage your core muscles.
  3. Slowly lower your legs towards the floor, keeping them straight and your core engaged.
  4. Stop when your legs are a few inches above the floor and hold for a few seconds.
  5. Slowly raise your legs back up to the starting position, keeping them straight and your core engaged.
  6. Repeat for the desired number of repetitions.

Suspender Fly Form & Visual

Suspender Fly

Suspender Fly Benefits

  • Targets the chest, shoulders, and triceps
  • Increases upper body strength and muscle definition
  • Improves posture and stability
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

Suspender Fly Muscles Worked

  • Pectoralis Major
  • Anterior Deltoids
  • Triceps Brachii

Suspender Fly Variations & Alternatives

  • Single Leg Suspender Fly
  • Alternating Leg Suspender Fly
  • Weighted Suspender Fly
  • Resistance Band Suspender Fly
  • Push-up Suspender Fly