Suspended Crosses Guide: Master the Bodyweight Chest Fly
Learn how to perform suspended crosses with proper form. Build chest strength and core stability using suspension straps with our expert guide.
How to Perform
- Adjust the suspension straps so the handles hang at approximately waist height.
- Grasp the handles with an overhand grip and lean forward into a plank position with your arms extended directly in front of your chest.
- Slowly lower your chest toward the floor by spreading your arms out to the sides in a wide arc while maintaining a slight bend in your elbows.
- Descend until you feel a deep stretch in your pectorals without allowing your shoulders to shrug toward your ears.
- Drive your hands back together toward the center line by contracting your chest muscles to return to the starting position.
- Maintain a rigid spine and engaged core throughout the entire range of motion to prevent lower back sagging.
Common Mistakes
- Allowing the hips to sag or the lower back to arch during the fly.
- Bending the elbows too much, turning the movement into a press rather than a cross.
- Using a range of motion that exceeds shoulder joint flexibility.
- Leading the movement with the head instead of the chest.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Anterior Deltoids
- Serratus Anterior
- Core
- Triceps
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest