Suspension Trainer Chest Fly
oec:suspension-trainer-chest-fly
A bodyweight chest isolation exercise performed using a suspension trainer to challenge horizontal shoulder adduction and core stability.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: TRX Chest Fly, Suspension Chest Fly, TRX Fly, Suspended Crosses, croci, sospensione, trx, Suspended crossess
How to do it
Setup
- Anchor the suspension trainer securely and lengthen the straps to roughly mid-calf or knee height.
- Stand facing away from the anchor point holding the handles with a neutral grip.
- Step your feet back into an inclined plank position with arms extended in front of your chest, keeping a slight, rigid bend in the elbows.
Movement
- Inhale and open your arms out to the sides in a wide arc, lowering your body forward under control.
- Continue opening your arms until you feel a comfortable, deep stretch across your chest, maintaining the slight fixed bend in your elbows.
- Exhale and squeeze your chest muscles to bring the handles back together, reversing the arc to return to the starting plank position.
Breathing
Inhale as you open your arms and lower your body; exhale forcefully through your mouth as you bring the handles together.
Cues
- Hug a tree on the way up.
- Keep the elbows frozen in a soft bend.
- Maintain a rigid plank from head to heels.
Common faults
- Bending and straightening the elbows like a push-up.
- Lock the elbows in a slightly bent position throughout the entire repetition so movement only occurs at the shoulders.
- Sagging at the hips or hyper-extending the lower back.
- Engage the glutes and brace the abs to maintain a straight line from heels to head.
- Stretching the arms too far back past the plane of the torso.
- Limit the eccentric stretch to a comfortable depth where you can reverse the motion without placing excessive strain on the anterior shoulder capsule.
Safety
- Ensure the anchor point and suspension straps are fully tested for bodyweight support before leaning in.
- Adjust exercise intensity easily by moving feet forward (more upright) to decrease difficulty or backward to increase it.
Muscles
Joints
- Shoulder: Horizontal adduction, Horizontal abduction
- Shoulder blade: Protraction, Retraction
- Elbow: Isometric stabilization
- Lumbar spine: Isometric stabilization
Details
- Movement
- Chest fly isolation, Anti-extension
- Modality
- Calisthenics, Hypertrophy, Strength
- Mechanics
- isolation
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- Suspension trainer or Gymnastic rings
- Record
- Repetitions
- Load
- bodyweight
Related
- substitute for Cable Chest Fly
- substitute for Dumbbell Fly
- substitute for Machine Chest Fly
- variation of Dumbbell Fly
Sources
- wger: Suspended crossess (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.