Trx Chest Fly

Exercise / Chest

How to do Trx Chest Fly

Trx Chest Fly

Starting Position: With your feet about hip width apart hold on to the trx handles. While keeping your arms straight and your core muscles engaged, slowly walk your feet back until your body is in a straight line and your weight is supported by your upper body.

Turn your hands so that your palms are facing each other.

Form: Inhale and slowly open your arms out to the side so that your chest lowers towards the floor. Pause for a second at the bottom and then exhale and move your arms in a hugging motion to raise your body back to the starting position.

Personal Trainer Tips: This exercise can be very challenging on the shoulder and rotator cuff. Controlling range of motion is the best way to protect the shoulder for injury.

In the beginning, use a very short range of motion. Try opening your arms only a few inches at first, and build up until you can open your arms to almost parallel with your trunk.

As you open your arms beyond parallel with your trunk you will place increased pressure on the ligaments and muscles of the shoulder.

If you feel pain in your shoulders during this exercise, you should decrease the range of motion and check your form. If you still feel pain, you should consult with a licensed health professional.

Note: Chest Flyes with the trx are generally much harder than the chest press with the trx. With the chest flye your arm moves so far away from your center of gravity that you need a ton of shoulder stability and core strength to execute the motion effectively.

If you are a beginner to the trx, first master the chest press and then progress to chest flyes.

Trx Chest Fly Benefits

You can use the trx to work your chest and other upper body muscles, and since it’s portable and light weight, you can use it at home or take it with you for an outdoor workout.

If your gym has the trx, try some exercises, or get your own so you can get great upper chest workouts on your own at home or outdoors.

Advanced Variation:

To challenge your core muscles to a higher degree you can lift one leg, and do chest flyes on 1 leg. The leg that remains of the floor will have to work much harder to stabilize your body weight and keep you in good alignment.

Trx Chest Fly Muscles worked 

This exercise primarily targets your pecs, but also engages your abs, shoulders, arms, and other muscle groups to stabilize the movement.

Target - Pectoralis Major, Sternal and Clavicula
Secondary - Anterior Deltoid
Secondary - Biceps Brachii
Secondary - Rectus Abdominis
Secondary - Trapezius
Secondary - Triceps Brachii
trx chest fly muscles worked