Split Fly (TRX / Suspension Trainer)

A unilateral chest and shoulder exercise using one TRX handle to perform a flying motion in a split stance, targeting chest muscle and shoulder stability.

Instructions

1. Stand in a staggered stance facing the anchor point
2. Hold one TRX handle with arm extended to the side
3. Lean forward creating tension and body angle
4. Fly your arm across your body, keeping arm relatively straight
5. Fully contract your chest and shoulder at the crossing point
6. Return to the starting position with control
7. Complete prescribed reps on one side, then switch

Tips

• Focus on chest and shoulder contraction at the crossing point
• Keep your arm relatively straight throughout the movement
• The unilateral load creates rotational demands on your core
• Maintain a staggered stance for stability
• The more forward you lean, the more challenging the exercise
• This movement develops asymmetrical chest and shoulder strength