Suspension Trainer Chest Fly — how to, muscles worked, alternatives

How to do the Suspension Trainer Chest Fly

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 Beginner
Easier Dumbbell Flye Beginner
This exercise Suspension Trainer Chest Fly 80% of bodyweight

Too hard for now? Start with the Dumbbell Flye.

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.