Suspension Trainer Chest Fly
Lean into the straps and open the arms in a wide arc, then squeeze the pecs to return to the start.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Chest
- Equipment
- Suspension trainer
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the chest, for when the suspension trainer is taken or you want a change.
Questions
- What muscles does the Suspension Trainer Chest Fly work?
- The Suspension Trainer Chest Fly mainly works the chest.
- What equipment do you need for the Suspension Trainer Chest Fly?
- A suspension trainer.
- How many sets and reps of the Suspension Trainer Chest Fly?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Suspension Trainer Chest Fly?
- Archer Push-Up, Band Chest Press, Band Incline Chest Press and Barbell Bench Press work the same main muscle.
Program it for your clients
Coaches add the Suspension Trainer Chest Fly to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.