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TRX Chest Fly
Suspension trainer exercise that targets pectorals and anterior deltoids for chest strength and core stability; adjustable by changing body angle relative to anchor.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Obliques, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Glutes
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust TRX straps to full length and anchor securely overhead. Stand facing away, hold handles with palms facing each other, lean forward into plank position with arms extended at chest height.
- Open arms out to sides in controlled arc, keeping slight elbow bend.
- Lower until stretch in chest at shoulder level.
- Squeeze chest to bring arms back together.
- Maintain straight body line from head to heels.
- Repeat for reps, controlling tempo.
Coaching Tips
Form Cues
- Keep core tight
- Squeeze chest hard
- Elbows soft, not locked
- Body straight, no sag
- Palms face in
Breathing
Inhale as you open arms, exhale forcefully as you squeeze chest to return.
Tempo
3-0-1
Range of Motion
Arms extend from straight ahead to parallel with shoulders, slight elbow bend throughout; body remains in straight plank.
Safety
Safety Notes
- Avoid if acute shoulder pain
- Maintain neutral spine
- Do not exceed shoulder-level arm extension
- Engage core to protect back
- Master TRX press first if beginner
Spotting
Not required; use stable anchor and controlled form to self-spot instability.
Common Mistakes
- Arching lower back
- Locking elbows
- Using momentum
- Overstretching shoulders
- Dropping hips
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
- Lower back issues
Flexibility Needed
- Shoulder flexion to 180 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Mastery of plank position
- Basic TRX chest press proficiency
Also known as
Suspension Chest Fly, TRX Fly, Bodyweight Chest Fly
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