Chest · TRX
TRX T Fly
How to do the trx t fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Chest
- Equipment
- TRX
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Lie back on the bench or machine and hold the handles or weights with arms out to the sides. Keeping a slight bend in your elbows, bring your hands together in front of your chest, then slowly return to the starting position.
- 1Squeeze your chest as you press or bring your arms together; the effort should come from your pecs
- 2Bring your arms together in a wide arc; you should feel your chest stretching and contracting
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't drop your elbows or round your shoulders; avoid going beyond a comfortable stretch
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The trx t fly mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
Kovo programs the trx t 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 April 2026.