StrengthIn review

Suspension Trainer Fly

A suspension fly that opens and closes the arms while the body leans forward.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal push
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Face away from the anchor, hold the handles ahead of the chest and use a shallow forward lean.
Keep a small fixed bend in both elbows.

Do the rep

Open the arms slowly until the upper arms reach the line of the trunk.
Bring the handles together in front of the chest without changing the elbow bend.

What counts as a rep

One rep opens the arms to the line of the trunk and brings the handles together with a fixed slight elbow bend.

Breathing

Exhale through the effort and inhale during the controlled return.

Cues

Use a small controlled range.
Use a steeper body angle when the reps get easy.

Common mistakes

Bending the elbows into a press
What you seeThe elbows bend more as the arms open.
FixUse an easier angle and hold a small fixed elbow bend.
A fixed elbow bend preserves the fly movement.

Stop the set if

Stop if you feel sharp pain.
Stop if the shoulders hurt.
End the set before the arms open beyond control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Chest · moderate confidence

Assisting

Front deltoids · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Suspension trainer

Hang the trainer from a fixed overhead anchor, such as a beam or a fixed bar, that supports your body weight. Face away from the anchor, hold the handles ahead of the chest and use a shallow forward lean. Keep a small fixed bend in both elbows.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 6, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_cable_chest_fly, the closest Wave 1 record. Its review evidence does not approve this draft.
Bodyweight-reps only replaces the CSV load-and-reps. No kg are logged. Use a steeper body angle when reps get easy (rule 1).
The CSV chest, triceps, biceps and front-deltoid family anatomy hint is narrowed to the muscles of this movement; the assigned review tier must confirm it.
OWNER REVIEW: retain the CSV horizontal-push pattern, but use secondary_push and isolation_target rather than a primary horizontal push, as ex_cable_chest_fly (rule 2).
Skill tier intermediate replaces the CSV beginner: the long arm lever on unstable handles needs trained shoulder and trunk control. Failure cost moderate: the opening phase needs a controlled stop.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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