---
title: "Suspension Trainer with Grips Chest Fly"
description: "Adjust the suspension trainer handles to about waist height."
locale: en
slug: suspension-trainer-with-grips-chest-fly
url: "https://hi.fitness/exercises/suspension-trainer-with-grips-chest-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Core","Front delts","Lats"]
equipment: ["Suspension trainer"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/1fed1ecc-suspension-trainer-with-grips-chest-fly.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Suspension Trainer with Grips Chest Fly

Adjust the suspension trainer handles to about waist height.

## How to do it

1. Adjust the suspension trainer handles to about waist height. Stand facing away from the anchor point with your feet shoulder-width apart, holding the handles with your palms facing each other.
2. Engage your core and lean forward, extending your arms straight to the sides to form a T-shape. Your body should be in a straight line from head to heels.
3. Slowly bring your hands together in front of your chest by squeezing your chest muscles, keeping a slight bend in your elbows.
4. Return to the starting position by allowing your arms to extend back to the sides with control. Repeat for the desired number of repetitions.

## Form tips

- Breathe steadily: exhale as you bring your hands together and inhale as you return to the starting position.
- Focus on using your chest muscles to bring your hands together, avoiding excessive use of your arms.
- Keep your core tight to maintain a straight body line and avoid sagging your hips.

## Similar exercises

- [Bodyweight Standing Fly](https://hi.fitness/exercises/bodyweight-standing-fly) - Mid chest · Bodyweight
- [Band Chest Fly](https://hi.fitness/exercises/band-chest-fly) - Mid chest · Resistance band
- [Chest Fly High to Low Resistance Band](https://hi.fitness/exercises/chest-fly-high-to-low-resistance-band) - Mid chest · Resistance band
- [Chest Fly Low to High Resistance Band](https://hi.fitness/exercises/chest-fly-low-to-high-resistance-band) - Mid chest · Resistance band
- [Band High Fly](https://hi.fitness/exercises/band-high-fly) - Mid chest · Resistance band
- [Band Single Arm Pec Fly](https://hi.fitness/exercises/band-single-arm-pec-fly) - Mid chest · Resistance band
- [Cable One Arm Chest Fly Bent](https://hi.fitness/exercises/cable-one-arm-chest-fly-bent) - Mid chest · Cable
- [Bodyweight Svend Press](https://hi.fitness/exercises/bodyweight-svend-press) - Mid chest · Bodyweight