Moves/Strap Chest Fly

Strap Chest Fly

ID: 170

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Exercise Type:
Total Hang
Contraindications:
Wrist Problems
Equipment:
Straps
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe throughout; do not hold the breath during a sustained hang.
  2. 2. The hang is a skill — treat it as a practice, not just a filler between sets.
  3. 3. Keep active — a passive hang stresses the joint; an active hang builds it.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Active hang for just 5–10 seconds at a time, focusing on shoulder packing rather than duration.

Progression:

Increase hang duration progressively. Add a light plate on the feet once 60 seconds is achieved consistently.

Common Problems:

Grip giving out early — use chalk or a towel wrap to shift demand proximally.