# Suspension Trainer Chest Fly

A suspension trainer fly targeting the chest with added shoulder and trunk stability demands. Useful for lifters wanting chest work without a bench or machine.

- Advanced · Isolation
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-chest-fly/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-chest-fly/

## Muscles worked

- Mid chest: 9/10
- Front delts: 5/10
- Abs: 4/10

## How to do the Suspension Trainer Chest Fly

1. Securely anchor the suspension trainer and set the handles around mid-torso height.
2. Grip the handles and step back into a forward lean.
3. Extend your arms forward, elbows slightly bent.
4. Open your arms out wide, feeling a stretch in your chest.
5. Bring your arms back together in front of your chest.

### Full technique — 7 steps

1. Anchor the suspension trainer securely and set the handles around mid-torso height.
2. Grab the handles and walk your feet back into a forward-leaning stance.
3. Start with arms extended in front of your chest and a slight bend in the elbows.
4. Tighten your stomach and keep your body in a straight line from head to heels.
5. Open your arms out to the sides in a wide arc as your chest moves between the handles.
6. Lower until you feel a chest stretch without letting the shoulders dump forward.
7. Bring the handles back together by sweeping your arms inward until they meet in front.

## Common mistakes

- Turning it into a press
- Bending elbows too much
- Shoulders drifting forward at bottom
- Hips sagging during the rep
- Handles finishing unevenly

## Form cues

- Slight elbow bend
- Move through a wide arc
- Meet handles in front
- Lean to adjust difficulty

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Single Arm Kettlebell Flye](https://seto.fit/exercises/single-arm-kettlebell-flye/)
- **Dumbbells**: [Single Arm Dumbbell Floor Flye](https://seto.fit/exercises/single-arm-dumbbell-floor-flye/), [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/)
- **Cable machine**: [Lying Cable Flye](https://seto.fit/exercises/lying-cable-flye/), [Mid Cable Flye](https://seto.fit/exercises/mid-cable-flye/)
- **Weight plates**: [Lying Svend Press](https://seto.fit/exercises/lying-svend-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Chest Fly](https://seto.fit/exercises/resistance-band-chest-fly/) — Beginner
- Easier: [Dumbbell Flye](https://seto.fit/exercises/dumbbell-flye/) — Beginner
- **This exercise: Suspension Trainer Chest Fly — 80% of bodyweight**

## Quick answers

### What muscles does the Suspension Trainer Chest Fly work?

Primary: Mid chest 9/10. Also works: Front delts 5/10, Abs 4/10.

### When should I do the Suspension Trainer Chest Fly in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Suspension Trainer Chest Fly?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Suspension Trainer Chest Fly?

Kettlebell: Single Arm Kettlebell Flye. Dumbbells: Single Arm Dumbbell Floor Flye, Dumbbell Floor Flye. Cable machine: Lying Cable Flye, Mid Cable Flye. Weight plates: Lying Svend Press.

### What is an easier version of the Suspension Trainer Chest Fly?

Dumbbell Flye (Beginner), Resistance Band Chest Fly (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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