TRX Fly
Primary
Chest
Secondary
Shoulders, Core
Equipment
Trx
Difficulty
Intermediate
Type
Push
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For training your chest, the TRX Fly is a solid intermediate-level pushing movement in the isolation category. Use for chest isolation with instability.
Everything You Need to Know About the TRX Fly
The TRX Fly is a intermediate difficulty exercise that targets your Chest. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for chest isolation with instability. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the TRX Fly work?
Primary
Secondary
Stabilizers
Step-by-step: TRX Fly
- 1
Face away from the TRX anchor.
- 2
Hold handles with arms extended wide.
- 3
Lean forward with slight elbow bend.
- 4
Open your arms out to the sides.
- 5
Bring your hands back together in front.
- 6
Keep your core engaged.
What are the best tips for the TRX Fly?
Constant tension from the straps.
Keep slight elbow bend.
Control the movement.
Adjust angle for difficulty.
Mistakes to watch for on the TRX Fly
Arms too straight for optimal results.
During any pressing movement like the TRX Fly, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Losing control of straps.
During any pressing movement like the TRX Fly, this mistake reduces how effectively your Chest can produce force. Focus on the muscle you're trying to work — if you can't feel your Chest driving the movement, something is off.
Hips sagging downward, indicating weak core engagement.
Losing hip position during the TRX Fly shifts the loading pattern away from your Chest and can compress your lower back. Stay planted and let your Chest do the work.
Who should do the TRX Fly?
Intermediate lifters looking to progress their training.
How to Program the TRX Fly
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60s.
What are good alternatives to the TRX Fly?
Other Variations
- High TRX Fly
- Low TRX Fly
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the TRX Fly — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't go too deep.
- Control the straps.