How to do the Suspension Chest Fly
Stand facing away from the anchor and hold the handles with your arms extended in front at chest height.
Lean forward with your body in a straight line and elbows slightly bent.
Open your arms out to the sides as your body lowers slowly, until you feel a stretch in your chest.
Bring your arms back together in an arc, squeezing your chest to lift your body.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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