Chest · TRX
Ring Split Fly
How to do the ring split fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Face away from the TRX anchor and grip the handles with arms extended in front of your chest, body leaning forward in a straight line. Open your arms out to the sides in a wide arc as your body lowers, feeling a stretch across the chest, then squeeze the chest to bring the handles back together. Keep a slight bend in the elbows throughout.
- 1Chest stretching as the arms open wide
- 2A strong chest squeeze bringing the handles together
- 3A braced core holding the body in a straight line
Common mistakes
- Bending the elbows to turn it into a press
- Letting your hips sag out of the plank line
- Opening so wide you strain the shoulders
Muscles worked
The ring split fly mainly works the mid chest, with the upper chest, front delts, forearms, lower chest, upper abs, lower abs, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Internal RotatorsSupport
- TricepsMinor
- Lower BackMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the ring split fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.