TRX Split Fly
Strengthen your chest & core with the TRX Split Fly. This exercise helps improve upper body strength.
The TRX Split Fly mainly works the chest and shoulders, with help from the core and triceps. You'll need: suspension trainer.
Required Equipment
TRX Split Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Triceps (triceps brachii)
TRX Split Fly Variations and Alternatives
How to do the TRX Split Fly
Begin by adjusting the suspension straps: Adjust the straps to an appropriate height that allows you to lean forward with arms extended but not locked, holding onto the handles.
Position your feet and hands: Face away from the anchor point, feet shoulder-width apart. Grasp the suspension handles with each hand, palms facing each other, arms above your head at a slight angle.
Lean forward and split your stance: Place one foot in front of the other for balance and lean into the straps, putting weight on them.
Perform the fly movement: With a slight bend in the elbows and bracing your core, open your arms wide until you feel a chest stretch. Then, using your chest and front shoulder muscles, bring your arms back in front of you.
Maintain proper form: Focus on engaging your chest muscles and keep your shoulders from shrugging. Repeat the movement for the recommended number of repetitions, maintaining a neutral spine and avoiding excess swaying or back arching to prevent injury.
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TRX Split Fly FAQs
What muscles does the TRX Split Fly work?
The TRX Split 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 Split Fly?
Suspension trainer.
What workout day should the TRX Split Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Split Fly variations and alternatives?
Similar exercises include the Ring Split Fly, TRX Deltoid Y-Fly, TRX Forward Lunge with Rear Fly and TRX Front Raise.
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