Suspension Trainer Flyes

Technique

How to perform Suspension Trainer Flyes

1. Adjust the suspension trainer so the handles are around knee height.
2. Stand facing away from the anchor point and grip the handles with your palms facing each other, arms extended in front of your chest.
3. Step your feet back to create enough resistance and lean forward, keeping your body in a straight line from head to heels.
4. Engage your core and glutes. This is your starting position.
5. Inhale as you slowly open your arms out to your sides in a wide arc, maintaining a slight bend in your elbows.
6. Keep your wrists neutral and avoid shrugging your shoulders. Once you feel a stretch in your chest, exhale as you use your chest muscles to bring your arms back together in front of you. Focus on squeezing your pecs rather than relying on your shoulders.
7. Control the motion throughout the exercise, avoiding any sudden jerks.
8. Keep your body stable and your back straight by maintaining tension in your core.
9. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Suspension Trainer Flyes

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.