Suspension Fly
Description
This exercise involves using suspension straps to perform a fly movement, which targets the chest muscles. The straps are held at an angle and the arms are extended out to the sides, then brought back together in a hugging motion. This exercise challenges stability and engages the core muscles as well.
Muscle Group
Equipment Required
Suspension Fly Instructions
- Start by lying on your back on a bench or stability ball with your arms extended straight up towards the ceiling, holding a pair of dumbbells.
- Slowly lower your arms out to the sides, keeping them straight, until they are level with your shoulders.
- Pause for a moment, then slowly raise your arms back up to the starting position.
- Repeat for the desired number of repetitions.
Suspension Fly Form & Visual
Suspension Fly Benefits
- Improves upper body strength
- Engages core muscles for stability
- Increases shoulder stability and mobility
- Improves balance and coordination
- Can be modified for different fitness levels
- Requires minimal equipment and can be done anywhere
Suspension Fly Muscles Worked
- Chest muscles (pectoralis major and minor)
- Shoulder muscles (deltoids)
- Triceps
- Core muscles (abdominals and lower back)
Suspension Fly Variations & Alternatives
- Suspension Fly with Knee Tuck
- Suspension Fly with Pike
- Suspension Fly with Oblique Twist
- Suspension Fly with Push-Up
- Suspension Fly with Row
