TRX Chest Fly / Push-Up Fly

Setup

Set straps to single-handle mode at chest height, facing away from the anchor. Hold one handle in each hand, arms extended in front, feet staggered or together for balance, body leaning forward.

Execution

1. 1Open the arms out to the sides, keeping a slight bend in the elbows
2. 2Lower the chest between the hands until you feel a stretch across the pecs
3. 3Squeeze the pecs to bring the arms back together and press the body back up
4. 4Keep the torso rigid throughout — this is a shoulder/chest movement, not a hip movement

Key cues

• Slight elbow bend held constant, like hugging a barrel
• Feel the stretch across the chest at the bottom
• Squeeze the handles together, don't just push the floor
• Keep the body leaning as one rigid unit

Common faults

• Turning it into a push-up by bending the elbows too much
• Letting the hips sag
• Losing tension and letting the arms fully straighten too fast on the way out
• Uneven strap length causing an unbalanced fly

Tweaks

• Lean further forward for more resistance
• Add a 1-2 second pause at full stretch
• Combine with a rollout for a hybrid fly-to-fallout

Muscles

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is the closest TRX equivalent to a cable/dumbbell fly and is a good substitute since Jason's gym has no cable machine.

Sources

• TRX Chest Press mobility/fly demo
• TRX Training Manual — chest press variations

Attribution: TRX Training