TRX Fly Push Ups

TRX Pro 4 Strap

TRX Fly Pushups performed unilaterally, with one arm on the (stable) floor, and the other using the (unstable TRX strap. This effectively adds a shoulder core stability element to the traditional floor pushup for greater benefit.

Primary muscles worked

  • Shoulders
  • Core

Secondary muscles worked

  • Middle Back
  • Forearms
Body Part

Body Part:






Step 1: Adjust the height of the TRX straps to about a foot above the floor, combine the two straps together, and place one hand in the handle; the other hand is on the floor. Both feet are the floor, and you are basically a pushup/ plank position

Step 2: From this starting position, begin to perform a pushup, by lowering yourself to the floor with a bend in the arms that’s on the floor. The other arm, however, is doing more of a fly movement, where it is extending sideways. Keep your body weight centered between both arms as you are doing this.

Step 3: Once you have lowered yourself down, begin to push up with the arm that’s on the floor. At the same time, pull in your arm that’s on the TRX handle. The combination push-pull is the basis of this exercise.

Step 4: Repeat this movement several times, then change hands and repeat.


How to progress the exercise

This exercise becomes more challenging the closer your feet are to the TRX anchor point, as your body would be closer to horizontal. On the flip side, keeping your feet further away from the anchor point puts you in a more upright position, which makes the exercise easier to perform.

Additional Information

There is no rotational movement in the exercise, so ensure your shoulders, hips, and knees are all facing in the forward direction.

TRX Pro 4 Strap



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TRX Anti-Extension Fallout

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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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