Suspender Split Fly
Expert Advice
Maintain a strong plank position with your body in a straight line from head to heels to maximize shoulder and core engagement.
How-to-do Steps
- Grasp the suspension handles with an overhand grip and lean forward into a split stance.
- With arms extended, open them out to the sides, keeping your body in a straight line.
- Bring your hands back together in a controlled manner.
- Repeat for the desired number of repetitions.
Track Suspender Split Fly in FitAI
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Muscles Worked
Suspender Split Fly primarily targets the Shoulders, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders60%
Secondary
Abs20%
Triceps20%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Suspender Split Fly work?
Suspender Split Fly primarily targets the Shoulders. Secondary muscles involved include Abs, Triceps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Split Fly?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Suspender Split Fly suitable for beginners?
Suspender Split Fly is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
