Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps/bizeps brachii, abdomini)
Secondary: Legs, Calfs (quadrizeps, gastrocnemius)

For this exercise, a good sense of balance and good body tension is vital. This especially trains the pectoral muscle of the laterally stretched arm strongly. A change in the angle of inclination causes large changes in load.

The following figures illustrate the exercise Chest Press One Hand Fly:

sling-training_Brust_Chest Press eine Hand Pullover_1 sling-training_Brust_Chest Press eine Hand Pullover_2
Suspension Training Chest Exercises

Starting Position

The upper body is tilted slightly forward. The feet are hip width apart standing side by side. The arms are straight forward and down. With palms facing down. The body weight lies on the balls of the feet.

Final Position

One elbow is flexed 90 degrees, close to the body at shoulder height. The hand is 25-40cm away from the side of the body and pointing downwards. The other arm is extended sideways and forms a right angle with the torso. The palm is facing forward.

Movement 1

The arms are bent at the elbows and hands are guided next to the body, so that the upper body is leaining forward and down.

Movement 2

One arm is bent and the other is stretched to the side. With the help of the chest muscles the extended arm is approched closer to the body again.


Keep your body tension upright during the entire movement. The higher you choose the angle of inclination, the more demanding the exercise. You can stretch your arms alternately to the sides.