Suspended Fly
The Suspended Fly primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular) and stabilizer support from the Biceps Brachii (Long Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Soleus, Triceps (Long Head), Wrist Flexors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Fly is an intermediate isolation exercise performed with suspension, following a isolation movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular). This is a bilateral pushing movement, meaning both sides work together to generate force.
A suspension isolation push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, Pectoralis Major (Clavicular) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Biceps Brachii (Short Head), Brachialis, and Pectoralis Major (Clavicular) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Erector Spinae, External Obliques, and 8 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Biceps Brachii (Short Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Soleus (calves)
- Stabilizer Muscle Triceps (Long Head) (triceps)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp handles and step forward between suspension trainer.
- Position arms downward and slightly forward, nearly parallel with suspension straps.
- Lean forward, placing upper body weight onto handles with arms straight, while stepping back onto forefeet, so body is leaning forward at desired angle.
- Straighten body so torso is in-line with legs.
- Bend elbows slightly and internally rotate shoulders, so elbows are pointed outward to each side.
Execution
- Lower body by allowing suspension handles to separate outward until mild stretch is felt in chest.
- Reverse motion by bringing handles back together in hugging motion.
- Repeat.
Comments
- SeeSuspended Prone Mount/Dismount.
- Throughout movement, keep elbows in fixed, slightly bent position and shoulders internally rotated, so elbows are kept pointed outward and high.
- Arms and suspension straps plane of motion should be perpendicular to body.
- Both upper and lower body must be kept straight throughout movement.
- Angle of body affects difficulty of movement.
- SeeGravity Vectorsfor greater understanding of how body angle influences resistance.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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