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Illustration of the Suspension Trainer Fly: Body dead straight, open the arms only as far as you can pull yourself back.
isolation · Isolation

Suspension Trainer Fly

Suspension Trainer Fly is an isolation isolation movement for chest, using no equipment. It also works front delts and core. 3 sets of 8-15, 1 min rest.

Primary muscle
Chest
Equipment
None — bodyweight
Difficulty
Advanced
Sets and reps
3 × 8-15
Rest
60s
Force
push

How to do it

  1. 1
    Set up

    Straps at chest height, walk the feet forward to set the difficulty.

  2. 2
    The cue that matters

    Body dead straight, open the arms only as far as you can pull yourself back.

  3. 3
    Work it

    3 sets of 8-15, resting about 1 minute between them.

Muscles worked

Chest does most of the work. Front delts and core take the rest.

Chest exercisesfront deltscore