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Suspender Split Fly Alternative

12 substitute exercises that target the same muscles

1
Ring Split Fly demonstration

Ring Split Fly
2
Arm Crossover Chest Out demonstration

Arm Crossover Chest Out
3
Suspension Fly demonstration

Suspension Fly
4
Roll Around the World Lying on Floor demonstration

Roll Around the World Lying on Floor
5
Ring Dip demonstration

Ring Dip
6
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
7
Raise Single Leg Push-Up demonstration

Raise Single Leg Push-Up
8
Medicine Ball Push-Up demonstration

Medicine Ball Push-Up
9
Medicine Ball Chest Pass against Wall demonstration

Medicine Ball Chest Pass against Wall
10
Band Standing Alternate Chest Press demonstration

Band Standing Alternate Chest Press
11
Modified Hindu Push-Up demonstration

Modified Hindu Push-Up
12
Push-Up to Side Plank demonstration

Push-Up to Side Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Suspender Split Fly trains

Primary Deltoid Anterior Pectoralis Major Sternal Head

Secondary Rhomboids Trapezius Middle Fibers

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