4 Variations Of The Pec Fly For A Chiseled Chest-Part 4: TRX Flys

In previous articles we’ve taken a look at 3 great variations of the pec fly. I began this series with the machine pec fly, which is arguably the easiest of all the variations, and in this article I will be going over the TRX Pec Fly, which is arguably the most difficult. The TRX pec fly is a great way of challenging the pectoral muscles. It does however require a great deal of skill, as well as the use of additional muscles beyond the chest muscles to complete the movement. For this reason, it is advisable to make sure you are skilled at doing the previous three versions of the pec fly prior to doing the TRX fly. Having said that, let’s take a look at this great exercise for the chest.

 

Basics Of The TRX

The TRX is an awesome piece of workout equipment. I have been using it both myself and with clients for years. I have many hundreds of hours of use on mine, and it is still in perfect condition. This is truly a tribute to its construction and design. If you have not purchased one, I would highly recommend you consider doing so.

 

One of the great benefits of the TRX is its transportability. Unlike the previous exercises I have indicated in this series on the pec fly, the TRX can be easily transported. That means if you travel a lot for your work, or you simply want to work the chest in your home without taking up a whole room with equipment, the TRX is the way to go. You can use a door attachment to secure the TRX to, making it feasible to workout with it pretty much anywhere you have a solid door to attach it to.

 

The TRX can be altered in terms of difficulty primarily by adjusting how close to its point of attachment your feet are, and also by metal clamps on the TRX itself that let you increase or decrease the length of the straps. Simply put, you can make the exercises very easy, or very hard, depending on the adjustments you make. With persistent use, the average person will be able to make adjustments that make the exercise more and more challenging.

 

Notable Differences From Other Pec Fly Exercises

Unlike the previous pec fly exercises I mentioned, the TRX pec fly is going to use a lot of core muscles. In fact, sometimes when people begin doing the TRX pec fly they find the use of their core throughout the exercise is actually more challenging than the use of the chest. Over time, as your core strengthens, you will get better at the overall movement.

 

The TRX pec fly requires substantial skill. This is not a beginners exercise, and even people who have trained their chest for years can find it very challenging the first time they do it. The TRX pec fly clearly requires the greatest amount of skill when compared to the machine pec fly, cable pec flys, and dumbbell pec flys. For that reason, it does take some time to master for a lot of people.

 

Precautions Before Doing The TRX Pec Fly

If you have any rotator cuff problems or issues in general with your shoulders, you may want to reconsider doing the TRX Pec Fly. Muscles throughout the shoulder are used extensively to stabilize the body as it moves forwards and backwards during the exercise. If you do decide to do the exercise and have any shoulder issues, strongly consider shortening the length of the bands, and keeping your feet forward more so as to decrease the overall bodyweight you will be lifting.

 

The TRX Pec Fly

To begin, find a secure point at which to fasten your TRX overhead. Once you have secured your TRX go ahead and decide the length of the straps that is appropriate for you. Remember, the longer the straps and the further back you walk, the more difficult the exercise will be. Additionally, some people prefer to take a straddled stance. This makes the movement a little bit easier, especially for beginners. Having the feet both shoulder width apart will require more core use, and consequently make the movement more difficult. Limiting your range of motion (i.e. not going as far forward) will make the exercise easier and more feasible for beginners as well.

 

To perform the TRX pec fly, the elbows should stay slightly bent throughout the entire range, but there is no active movement at the elbows. The primary movement throughout the exercise is at the shoulders. As you drop your body further forward, you will not only notice the level of difficulty increase in the chest and shoulders, but also throughout your core. As you drive forward, your arms will begin to extend out wide, until they are out to the side. As you reach the bottom of the range of motion, you will need to begin pushing your arms together, which will consequently drive your body back up to the starting position.

 

Final Thoughts On Pec Fly Exercises

The pec fly is a great way to zero in on the pectoral muscles. Unlike multi-joint exercises that pull in the triceps to do the work, the pec fly really forces the pectoral muscles to move the resistance applied. When starting out, choosing a pec fly machine is typically the best way to go. Once a person has become adept at that, he can then move on to cable flys, dumbbell flys, and ultimately TRX flys. Consider adding in these pec fly variations to your workouts to help develop a chiseled and defined chest.

 

 

Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and Fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com.