Chest · TRX
TRX Y Fly
How to do the trx y 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.
- 1Pull your body up by engaging your upper back and rear delts
- 2Keep your arms straight and form a Y shape at the top
- 3Maintain a plank position from head to heels
Common mistakes
- Avoid swinging your body or using momentum
- Don't shrug your shoulders up toward your ears
- Avoid bending your elbows, instead keep arms straight
Muscles worked
The trx y 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 y 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.