TRX Chest Fly

Man performing the TRX fly

The TRX Chest flye resembles a cable flye, or even a pec deck type flye. It is less of a compound exercise as the TRX push Up, which means the triceps and shoulders are not assisting with this movement. Because of this, the angle at which you will position yourself in order to effectively perform this movement will be closer to a vertical, as opposed to horizontal, which is a more challenging position.

Primary muscles worked

  • Shoulder
  • Chest

Secondary muscles worked

  • Triceps
Body Part

Body Part:




Step 1: Place your feet on the floor, and your hands in the TRX straps. The closer your feet are to the anchor, the more horizontal your body will be to the floor, and the more difficult the exercise will be.

Step 2: Your hands will be maintained at chest level., with your arms extended., and palms facing each other. Keep the TRX straps above your shoulders in order to avoid chafing against you while performing this movement.

Step 3: While maintaining a strong straight-line plank position with your abs, glutes, and shoulders stabilized, proceed to lower your body towards the floor. As you are doing so, proceed to open your extended arms in an arc motion, keeping a slight bend in the elbow to alleviate elbow tension.

Step 4: When you feel a good stretch in your pectoral muscles, or when your arms reach the plane of your body, begin to push your arms back together towards the starting position., all the while maintaining a solid plank position, and pivoting on your toes.

Step 5: Repeat this movement.

How to progress the exercise

Increasing the exercise difficulty occurs the closer your body is to horizontal, therefore by stepping closer to the line of the TRX anchor, you will be able to lean back more, which will make the exercise more challenging.

Additional Information

Because this exercise is a unilateral pull (ie: I arm at a time) , a rotational force is created through the body, which fires the (oblique) abdominals in order to keep the body stable and in proper allignment.

Man performing the TRX fly



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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