The TRX Chest Fly T is a challenging bodyweight exercise that targets the chest muscles using suspension training. This exercise combines the benefits of traditional chest flyes with added core stability and functional strength requirements.
Step by step guide:
- Adjust TRX straps to mid-length.
- Face away from the anchor point, gripping one handle in each hand.
- Lean forward with arms extended to the sides in a “T” position.
- Keep body straight from head to heels.
- Lower your body weight forward, maintaining the T position.
- Bring your hands together in front of your chest in a controlled motion.
- Slowly return to the starting position with arms wide.
- Maintain tension throughout the movement.
- Perform 10-15 repetitions for 3 sets.
Tips
Keep your core engaged throughout the movement. The more horizontal your body, the more challenging the exercise. Don’t let your hips sag or shoulders round forward. Control both the lowering and lifting phases. Adjust foot position to modify difficulty.
Benefits
This exercise develops functional chest strength, improves core stability, enhances shoulder mobility, and promotes better body control. The unstable nature of the TRX engages more stabilizer muscles than traditional chest exercises.
Prevention
Start more vertical if you’re new to TRX training. Avoid jerky movements. Stop if you feel any shoulder pain. Those with shoulder injuries or instability should consult a fitness professional before attempting.
