Exercise guide
Suspension Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
The suspension fly is a challenging isolation movement that targets the pectorals and anterior deltoids while demanding significant core stability. It uses bodyweight and gravity to create intense tension at the bottom of the movement, improving chest definition and functional strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension trainer straps to mid-length and stand facing away from the anchor point.
- Grasp the handles with a neutral grip (palms facing each other) and lean forward into a plank position.
- Extend your arms straight in front of your chest with your feet shoulder-width apart for stability.
- Maintain a slight, fixed bend in your elbows to protect the joints throughout the movement.
How to do it
- Inhale and slowly lower your chest by opening your arms out to the sides in a wide arc.
- Continue the descent until your hands are level with your shoulders or you feel a deep stretch in the chest.
- Exhale and squeeze your chest muscles to bring the handles back together in the same wide arc.
- Maintain a controlled 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Keep your core braced and hips level to prevent your lower back from arching.
- Maintain a consistent elbow angle; do not turn the movement into a press.
- Ensure the straps remain clear of your arms to avoid friction and maintain tension.
- Keep your neck neutral and your gaze fixed slightly ahead of your feet.
Pro tips
- Visualize 'hugging a large tree' to maintain the correct arc and maximize pectoral engagement.
- At the top of the movement, squeeze your chest together intensely without letting the handles touch to keep tension on the muscle.
- Adjust the resistance mid-set by stepping your feet forward to increase difficulty or backward to decrease it.
Make it harder
- Move your feet closer to the anchor point to create a more horizontal body angle.
- Perform the fly with a single-leg stance to drastically increase the stability demand on your core.
Frequently asked
- What muscles does the suspension fly work?
- The suspension fly primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the suspension fly?
- The suspension fly uses suspension trainer.
- Is the suspension fly good for beginners?
- The suspension fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.