TRX Pec Fly
Strengthen your chest with TRX Pec Fly! A challenging, core-engaging exercise using suspension straps for a full upper body workout.
The TRX Pec Fly is a compound exercise that mainly works the chest and shoulders, with help from the core and triceps. You'll need: suspension trainer.
Required Equipment
TRX Pec Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
TRX Pec Fly Variations and Alternatives
How to do the TRX Pec Fly
Attach the suspension straps to a secure anchor point above head height.
Grab the handles with each hand and step forward to create tension in the straps.
Lean forward with your arms extended in front of you at shoulder height; your feet should be positioned one in front of the other for stability.
Lower your body by opening your arms wide, keeping your wrists straight and elbows slightly bent, thus creating a fly motion.
Stretch through your chest and shoulders as your arms open, but maintain strong core engagement to avoid sagging in the lower back.
Using the strength of your chest and shoulders, bring your arms back together in front of you, returning to the starting position.
Repeat the motion for the desired number of reps, making sure to maintain a smooth, controlled motion throughout the set.
Ensure that the movement is performed at a consistent pace, focusing on muscle contraction and control rather than speed. Adjust the level of difficulty by changing your body's angle relative to the ground; the closer you are to parallel, the more challenging the exercise.
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TRX Pec Fly FAQs
What muscles does the TRX Pec Fly work?
The TRX Pec Fly mainly works the chest and shoulders, with help from the core and triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the TRX Pec Fly?
Suspension trainer.
Is the TRX Pec Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Pec Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Pec Fly variations and alternatives?
Similar exercises include the Ring Standing Chest Fly, TRX Chest Press to Roll-Out, TRX Chest Press and TRX Close-Grip Chest Press.
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