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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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