Chest Fly (Suspension)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Anchor the suspension trainer securely overhead.
   • Adjust the straps to mid-length so the handles hang at about chest height.
   • Stand facing away from the anchor point and grip both handles with a neutral grip.
2. Step 2Starting Position
   • Step forward until there is tension in the straps and lean your body forward at an angle.
   • Extend your arms straight out in front of your chest with palms facing each other.
   • Maintain a slight bend in your elbows and engage your core to keep your body in a straight line from head to heels.
   • The steeper the lean, the more challenging the exercise.
3. Step 3Execution
   • Slowly open your arms out to the sides in a wide arc, allowing your body to lower toward the ground.
   • Keep the slight elbow bend fixed throughout the movement—do not let the arms straighten completely.
   • Lower until you feel a deep stretch across your chest, typically when your hands are level with or slightly behind your shoulders.
   • Reverse the motion by squeezing your chest muscles to bring the handles back together in front of you.
   • Control the tempo on both the lowering and raising phases.
4. Step 4Tips
   • Walk your feet closer to the anchor point to increase difficulty or farther away to decrease it.
   • Avoid letting your hips sag or pike—maintain a rigid plank-like body position.
   • Focus on the chest squeeze at the top of each rep for maximum contraction.
   • Breathe in as you open your arms and breathe out as you bring them together.