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TRX Fly

Step by step instructions, muscle activation and variants for the TRX Fly.

MediumUpper chestMiddle chest

About this exercise

A bodyweight chest fly performed using a suspension trainer or gymnastic rings, requiring significant core stability. The movement stretches and contracts the pectorals through a wide arc while demanding active control of the shoulder and torso.

How to Perform

  • Set the suspension straps to a height appropriate for your strength — lower = harder
  • Stand facing away from the anchor point and grip one handle in each hand, palms facing down
  • Lean your body weight forward, arms extended in front of you, feet staggered for balance
  • With a slight bend in the elbows, open your arms out to the sides in a wide arc
  • Lower your chest toward the floor, feeling a deep stretch across the pectorals
  • Squeeze the chest to pull the handles back together in front of you
  • Keep your hips aligned with your shoulders throughout — avoid sagging at the waist

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
Front shoulders

Common Mistakes

Common mistakes content is coming soon.

About the TRX Fly

The TRX Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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