- Grasp handles and step forward between suspension trainer.
Position arms downward and slightly forward, nearly parallel
with suspension straps. Lean forward, placing upper body weight
onto handles with arms straight, while stepping back onto forefeet,
so body is leaning forward at desired angle. Straighten body
so torso is in-line with legs. Bend elbows slightly and internally
rotate shoulders, so elbows are pointed outward to each side.
- Lower body by allowing suspension handles to separate outward
until mild stretch is felt in chest. Reverse motion by bringing
handles back together in hugging motion. Repeat.
- Throughout movement, keep elbows in fixed, slightly bent
position and shoulders internally rotated, so elbows are kept
pointed outward and high. Arms and suspension straps plane of
motion should be perpendicular to body. Both upper and lower
body must be kept straight throughout movement. Angle of body
affects difficulty of movement. See Gravity
Vectors for greater understanding of how body angle influences
resistance. Also known as Suspended Chest Fly. See front
- Resistance is least when body is positioned upright, at top
of exercise. Movement can also be made easier with staggered
foot position by placing one foot slightly forward. Elbows can
also become slightly more bent as arms extend further out to
- This movement can be made more challenging by positioning
body more horizontal at lower position. This can be achieved
by placing feet further back and having handles positioned further
down nearer ground. Elbows can be kept somewhat straighter, particularly
as arms extend further out to sides.