Video Coming Soon
We're working on adding video demonstrations for this exercise.
Suspension Trainer Chest Fly
Suspension trainer isolation movement that targets the pectorals and anterior deltoids to build chest definition and core stability; commonly scaled by adjusting body angle.
About Exercise
Equipment
Suspension Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Obliques, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Glutes
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Hold the handles with palms facing each other, arms extended in front of your chest, and lean forward into a strong plank position.
- Inhale and slowly open your arms out to the sides in a wide arc.
- Keep a slight bend in your elbows throughout the movement.
- Lower until your hands are in line with your shoulders.
- Exhale and squeeze your chest to bring the handles back together.
- Maintain a rigid plank posture without sagging hips.
Coaching Tips
Form Cues
- Squeeze the chest
- Keep elbows soft
- Core tight
- Move like a T
- No sagging hips
Breathing
Inhale as you open your arms and lower your body; exhale as you squeeze your arms back together.
Tempo
3-1-1
Range of Motion
Lower until a stretch is felt in the chest and hands align with shoulders; return to arms fully extended in front.
Safety
Safety Notes
- Avoid if experiencing acute shoulder pain
- Do not let hands go behind shoulders
- Maintain neutral spine alignment
Spotting
Not recommended; step forward to reduce load if failing.
Common Mistakes
- Bending elbows too much
- Sagging lower back
- Using momentum
- Shoulders shrugging up
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Mastery of plank position
- Basic TRX chest press proficiency
Also known as
TRX Chest Fly, Suspension Fly, TRX Fly, Ring Fly, Bodyweight Chest Fly
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Suspension Trainer Squat to Y Fly
Suspension Trainer
Quads, Shoulders
Suspension Trainer T-Deltoid Fly
Suspension Trainer
Shoulders
Suspension Trainer W-Deltoid Fly
Suspension Trainer
Shoulders
Suspension Trainer Y-Deltoid Fly
Suspension Trainer
Shoulders, Traps
Suspension Trainer Chest Stretch
Suspension Trainer
Chest, Shoulders
Suspension Trainer Atomic Push-Up
Suspension Trainer
Chest, Abs
Suspension Trainer Atomic Push-Up With Crunch
Suspension Trainer
Chest, Abs
Suspension Trainer Clock Press
Suspension Trainer
Chest, Shoulders
Suspension Trainer External Shoulder Rotation
Suspension Trainer
Shoulders
Suspension Trainer Face Pull
Suspension Trainer
Shoulders, Traps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
