Suspension Fly

Suspension Fly


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

  1. 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.
  2. Slowly lower your arms out to the sides, keeping them straight, until they are level with your shoulders.
  3. Pause for a moment, then slowly raise your arms back up to the starting position.
  4. Repeat for the desired number of repetitions.

Suspension Fly Form & Visual

Suspension Fly

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