Suspender Split Fly
Description
The suspender split fly is a TRX chest fly performed in a split (staggered) stance for added stability. The fly motion targets the chest while the staggered stance recruits the core to resist rotation. It is a great compound chest builder for home or travel.
Muscle Group
Equipment Required
Suspender Split Fly Instructions
- Set the suspension trainer with handles at about chest height.
- Stand facing away from the anchor with handles in each hand.
- Step into a split stance with one foot forward.
- Lean forward with arms extended to your sides at chest level.
- Brace your core and keep your body straight from head to heels.
- Lower your chest forward by spreading your arms wide.
- Stop when you feel a strong stretch across the chest.
- Squeeze the chest to bring the handles back together.
Suspender Split Fly Form & Visual
Suspender Split Fly Benefits
- Builds chest strength
- Engages core stabilizers
- No weights required
- Adjustable difficulty via foot position
- Useful for home training
- Trains anti-rotation core control
Suspender Split Fly Muscles Worked
- Pectoralis major
- Front deltoid
- Core
Suspender Split Fly Variations & Alternatives
- TRX Chest Fly
- Cable Fly
- Push-Up
- Dumbbell Fly
