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Chest

TRX Chest Fly

The TRX Chest Fly is a strength exercise with a TRX for your chest. Share of the load in the Zulta muscle model: mid chest 45%, upper chest 16% and front delts 14%.

Level: IntermediateEquipment: TRXSingle-joint (isolation)

How to do it

  1. Adjust the suspension straps to mid length and face away from the anchor holding a handle in each hand.
  2. Walk your feet back to lean forward with the arms straight out in front at chest height.
  3. Brace into a straight line from head to heels with the elbows slightly bent.
  4. Open the arms out to the sides, letting your chest lower toward the hands.
  5. Pull the handles back together in front of your chest to lift your body to the start.

Tips

  • Step your feet further back to make it harder, forward to make it easier.
  • Keep the elbow bend fixed and the body rigid like a plank.

Common mistakes

  • Letting the hips sag as the arms open.
  • Opening the arms so far that the shoulders are strained.
  • Bending the elbows and turning it into a push up.

Muscles worked by the TRX Chest Fly

  • Mid chest Primary45%
  • Upper chest Secondary16%
  • Front delts Secondary14%
  • Lower chest Primary14%
  • Biceps (short head) Minor4%
  • Serratus anterior Stabilizer4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A fly is pure shoulder horizontal adduction with the elbow fixed, so the pec does nearly all the work and the triceps drop out.

TRX Chest Fly alternatives

Different equipment

Easier

Make it easier

Frequently asked questions

What muscles does the TRX Chest Fly work?

Mainly the mid chest and lower chest. The upper chest and front delts assist.

Is the TRX Chest Fly good for beginners?

The TRX Chest Fly is rated intermediate. If you are new, learn the Band Fly first and build up from there.

What is a good alternative to the TRX Chest Fly?

For example the Band Fly, Cable Fly and Flat Bench Cable Fly. They train mostly the same muscles, some with different equipment.

Sources

  • Welsch et al. 2005, JSCR 19(2):449-452 (bench, incline, fly)
  • Solstad et al. 2020, J Sports Sci Med 19(4):645-651 (bench press vs fly)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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