Suspension Chest Flyes
TRX chest fly — bodyweight pec isolation with the natural arc of the suspension straps.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Isolation
Tags: Push
Type: Light Activity
Equipment: Suspension
Sports: Football Swimming
Target muscles
The pectoralis major drives horizontal adduction. The trunk braces against the lever. The shoulders stabilize.
How to perform
Setup
Face away from the anchor. Hold the handles with arms extended in front at chest height.
Execution
Open the arms out to the sides in a wide arc, lowering the chest toward the floor. Squeeze the chest to bring the hands back together.
Common mistakes
- Bending elbows more during rep.
- Sagging hips.
- Going too far for current strength.
- Cutting the range.
- Crashing the hands together.
Progressions and regressions
Regress to a steeper body angle (more upright). To progress, lower the body angle.
Programming notes
Chest accessory. 3 sets of 10-12 reps, twice a week.
