Chest Fly (TRX / Suspension Trainer)

A suspension-based isolation exercise that mimics a dumbbell fly motion, emphasizing chest and shoulder engagement through an arcing motion.

Instructions

1. Anchor the TRX straps at mid-length.
2. Face the anchor point and grip the handles at chest height.
3. Walk your feet forward to achieve the desired angle—more horizontal for harder resistance.
4. Position your body in a slight forward lean with arms slightly bent.
5. Keep your core engaged and your body in a straight line.
6. Perform a fly motion by opening your arms outward and downward in an arcing path.
7. Feel a stretch across your chest and shoulders at the bottom of the movement.
8. Use your chest and shoulders to bring your arms back together in a controlled arc.
9. Repeat for the desired number of reps.

Tips

• Maintain a slight bend in your elbows throughout—this is not a straight-arm movement.
• Keep your chest high and avoid excessive spinal extension.
• The arcing motion should be smooth and controlled, not jerky.
• Adjust your body angle to modify resistance—more horizontal = harder.
• Focus on the chest contraction at the top of each repetition.