Suspender Split Fly
Gym Exercise Card
Equipment
The Suspender Split Fly is an exercise that targets the upper body by engaging the chest, shoulders, and back muscles. Utilizing a suspension trainer, this movement helps to improve strength, stability, and muscle coordination while challenging core engagement.
How to do it
- Anchor the suspension trainer securely and hold one handle in each hand.
- Stand facing the anchor point, feet shoulder-width apart, and slightly lean back.
- Extend your arms out to the sides, maintaining a slight bend in the elbows.
- Pull your arms together in front of your chest, engaging your chest and shoulders.
- Slowly return to the starting position, controlling the movement.
Muscles worked
Primary Deltoid Anterior Pectoralis Major Sternal Head
Secondary Rhomboids Trapezius Middle Fibers
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