Is the TRX Chest Fly harder than the TRX Chest Press?

Yes. With the arms nearly straight, they work as long levers, so the fly is much harder than the TRX Chest Press at the same body angle. Master the press first, and expect to stand more upright for the fly.

How do I make the TRX Chest Fly easier or harder?

Step your feet away from the anchor to stand more upright and make it easier, or use a staggered stance for extra balance. Walk your feet closer to the anchor to steepen the lean and make it harder, or slow the lowering and pause in the open position.

Which part of the rep is hardest?

The open position, where your arms are widest and your body is at its lowest, is the hardest point. The load eases as the handles come together in front of your chest and your body rises toward upright.

How is the TRX Chest Fly different from a dumbbell fly?

The Dumbbell Fly is done lying on a bench with a set weight, while the TRX Chest Fly is done standing, against your own body weight, with your core holding a plank throughout. The lean angle sets the load, which makes the TRX version easy to scale for beginners but harder to load heavily for strong lifters.

Where should the TRX Chest Fly go in a workout?

It works best as a chest accessory after your main pressing exercises, such as Push-Ups or the TRX Chest Press. Moderate to higher reps with a controlled lowering suit it better than very heavy, low-rep sets.

TRX Chest Fly

What Is the TRX Chest Fly?

TRX Chest Fly is an isolation exercise that primarily targets the chest and also engages the front of the shoulders, the muscles that steady the shoulder blades and the core. It is an intermediate-level movement performed facing away from the anchor of a suspension trainer: you lean forward on the handles, open your arms out to the sides in a wide arc, then sweep them back together in front of your chest while your body holds one straight line from head to heels.

The fly trains the chest's main job of bringing the upper arms across the body, using nothing but body weight and a set of straps. That makes it a useful chest accessory at home, outdoors or anywhere a suspension trainer can be anchored, and it usually follows the main pressing work of a session, such as Push-Ups or the TRX Chest Press, for moderate to higher reps. The load is set by your body angle rather than by a weight: walking your feet closer to the anchor steepens the lean and makes every rep heavier, while standing more upright makes it lighter.

Because the arms stay nearly straight, they act as long levers, so the same lean feels far heavier than it does in a press. The chest does most of the work, the front deltoids assist and the biceps hold the slight bend at the elbows. The whole body also works as a moving plank, so the abs and glutes have to stop the hips from sagging as you lower. Thinking of hugging a wide tree and squeezing the chest as the handles come together helps keep the work in the pecs rather than the shoulders. The Ring Chest Fly is the same movement on gymnastics rings, and the Dumbbell Fly is the lying, free-weight version.

The TRX Chest Fly suits people who can already hold a solid Plank and perform the TRX Chest Press with control, which TRX recommends mastering first. If the fly is too hard even when standing nearly upright, build up with the TRX Chest Press, Incline Push-Ups or a Band Middle Fly, then return to the straps with a gentle lean.

Muscles Worked

MuscleActivation

Pectoralis Major: Primary
Deltoid: High
Rectus Abdominis: Medium
Serratus Anterior: Medium
Biceps Brachii: Low
External Oblique: Low
Gluteus Maximus: Low
Triceps Brachii (Long Head): Minimal

Instructions

Adjust both straps to full length, check that the anchor is secure and that the straps are even.
Stand facing away from the anchor with a handle in each hand and the straps running over your shoulders.
Hold the handles in front of your chest about shoulder-width apart, palms facing each other, with your arms nearly straight and a slight bend in the elbows.
With your feet about hip-width apart, lean forward onto the balls of your feet until your body forms one straight line from head to heels. Brace your core, squeeze your glutes and keep your shoulders down away from your ears.
Inhale and slowly open your arms out to the sides in a wide arc, letting your body lower forward as the handles separate. Keep the same slight bend in your elbows.
Stop when your hands are about level with your shoulders and you feel a stretch across your chest. Do not let your hands travel behind your body.
Exhale and squeeze your chest to sweep your arms back together in front of you, raising your body back to the start.
Finish with your hands about shoulder-width apart in front of your chest, keep your body straight and repeat for the desired reps.

Common Mistakes

Starting too steep
Leaning further than you can control turns the open position into a strain on the front of the shoulders, so begin nearly upright and add lean gradually.
Changing the elbow angle
Snapping the elbows straight stresses the joints, and bending them more as you open turns the fly into a press, so hold the same slight bend throughout.
Opening too wide
Letting the hands travel behind the line of the shoulders overstretches the front of the shoulder joint without adding useful chest work.
Sagging hips
Letting the hips drop or the lower back arch breaks the straight line from head to heels and shifts stress onto the lower back.
Shrugging the shoulders
Lifting the shoulders toward the ears shifts the work away from the chest and crowds the front of the shoulder.
Dropping into the open position
Falling quickly into the stretch loads the shoulders abruptly, so lower slowly and under control on every rep.

Injuries

TRX Chest Fly is a medium risk exercise when performed with proper technique. The front of the shoulders takes the most stress, especially in the open position, where your body weight hangs from spread, nearly straight arms. Opening past the line of your shoulders, leaning further than you can control or dropping quickly into that position can strain the front of the shoulder joint or the chest muscle where it attaches near the armpit. Locking the elbows shifts stress onto the elbow, and letting the hips sag loads the lower back. If your arms give out at a steep lean, you can also tip forward toward the floor.

Start with your body nearly upright and add lean only once every rep is smooth. Keep the same slight bend in your elbows from the first rep to the last, stop when your hands are about level with your shoulders, and lower slowly. Before each set, check that the anchor is secure, that both straps are the same length and that your shoes grip the floor.

To make it easier, step your feet away from the anchor so you stand more upright, or use a staggered stance with one foot forward. If it is still too hard, the TRX Chest Press or the Band Middle Fly trains the same muscles with less shoulder stress. To progress, walk your feet closer to the anchor, slow the opening phase or pause briefly in the open position before moving on to the Ring Chest Fly.

Stop the set if you feel sharp or pinching pain at the front of the shoulder, a pulling sensation in the chest near the armpit, pain in the elbow, or numbness or tingling down the arm. Pain that lingers after training is a reason to see a medical professional before continuing.

Overview

Primary Focus: Chest
Equipment: Suspension trainer and body weight
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: Is the TRX Chest Fly harder than the TRX Chest Press?: Yes. With the arms nearly straight, they work as long levers, so the fly is much harder than the TRX Chest Press at the same body angle. Master the press first, and expect to stand more upright for the fly.
Q: How do I make the TRX Chest Fly easier or harder?: Step your feet away from the anchor to stand more upright and make it easier, or use a staggered stance for extra balance. Walk your feet closer to the anchor to steepen the lean and make it harder, or slow the lowering and pause in the open position.
Q: Which part of the rep is hardest?: The open position, where your arms are widest and your body is at its lowest, is the hardest point. The load eases as the handles come together in front of your chest and your body rises toward upright.
Q: How is the TRX Chest Fly different from a dumbbell fly?: The Dumbbell Fly is done lying on a bench with a set weight, while the TRX Chest Fly is done standing, against your own body weight, with your core holding a plank throughout. The lean angle sets the load, which makes the TRX version easy to scale for beginners but harder to load heavily for strong lifters.
Q: Where should the TRX Chest Fly go in a workout?: It works best as a chest accessory after your main pressing exercises, such as Push-Ups or the TRX Chest Press. Moderate to higher reps with a controlled lowering suit it better than very heavy, low-rep sets.