Chest Fly (Suspension)
Complete guide to Chest Fly (Suspension). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires suspension band. Step-by-step instructions and expert tips.
How to Perform Chest Fly (Suspension)
Adjust the suspension straps to an appropriate length and grab one handle in each hand.
Lean forward into a plank-like position with your arms extended out to your sides and a slight bend in your elbows.
Your body should be in a straight line from head to toe.
Engage your abs and take a breath.
Bring both hands together in front of your chest in a wide arc, squeezing your chest at the top and exhale.
Slowly return your arms to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |