I don’t think there’s an exercise that stretches the pectoral muscles as mush as TRX flys. More stretch means more development and better functional fitness. Now we’re talking!
And here’ the subtitle text in case you’d like to read the guidance:
hi TRX travel Adam here this series is all about the basics of TRX we’re going to focus on proper form and good technique and just run through the fundamentals and simple exercises covering the main muscle groups let’s get to it alright in this video we’re going to be talking about the TRX prize these are great because there’s so much instability so there’s so much secondary muscles so many muscles that you use to support you so again I know I always say this but you’re getting a lot more bang for your buck you’re going to feel a real real work on the core here a little bit of work on the front as well as the primary muscle it’s our pectorals now before we begin these TRX flies one main thing to watch out for is not to overextend on the way out so a tiara TRX fly basically involves hall Murphy rx extend and right out and coming back in now be very careful on the extend not to go too far as a demonstrate I’ll talk you through it but I just want you to be careful of your shoulder muscles because you can easily overextend and over stretch them and damage the joints so let’s get to it as always make sure your TRX is nice and stable you can hang it off something if you ever gotten to hang it off just put it to the top of the door and close it off very sturdy to start get it to your axe get them all of your shoulders make sure it’s an equal length this one’s a bit off so it’s going to quickly adjust it there you go make sure you’ve got equal lengths and your hands both exactly the same the distance of your feet to the pivot all depends and it’s something you need to play around with I mention this quite a lot the further you go out the easier it will be the closer you go into the pivot the harder it’ll be because well as you can see the angle is much more so your body weight after supporting it much more play around feel what works with you get comfortable with it don’t try and push yourself too much more remember the rep ranges were looking for for these between 12 and 15 reps we’re really looking to work the muscle through a hypertrophy range with slow control technique so comfortable position hands in front you can see that the TRX is just over my shoulders with a bit of gap looking forward tense in the stomach sure the blades are contract and we’re going to slowly slowly extend our arms out and come forward now I’m going to stop as soon as my wrists start to go out my peripheral vision of the corners of my eye I’m going to stop I’m not going to go too far like this because that’s going to cause damage to our joints and we could potentially tear a muscle too so you’re going to go to here we’re going to pause and then we’re going to contract back up by pushing our hands together like that so it’s 1 2 3 on the way down pause feel up stretch across your chest and squeeze the muscle come back up and squeeze at the top 1 you squeeze the chest together that’s it and then back down four one two three and hold and back up and squeeze the chest muscle at the top I’m really pushing my hands together I’m really sort of pushing my pectoral muscles together here to really get squeezed the top and back down 1 2 3 hold right now my stomach is contracting my abs are really working they keep me in this position and contract up there we go and squeeze and that’s it that’s your basics it’s all about taking it slow it’s a bit of a delicate exercise this but it really works a lot of muscle groups you work on the front of your deltoids your whole pectoral range all your abs you’ll also feel it in your lats and your traps antastic so much other bodies incorporated so you get a lot more benefit a lot more work the key thing squeeze and on and I say squeeze a lot but as soon as you get to the top and you come across with those flat with the with the arm straps squeeze the back muscles like this see I’m squeezing my chest together there I’m really pushing tight and almost push my knuckles together now I’m really opening out to stretch the pectoral muscle holding it so it’s controlled and back down so working it through a full range of movement any questions comments please leave them in the comments box I always reply to people if you’ve got any anything else that you want to argue against oh you think you’ve got something questioning and and please subscribe to my channel I always post about TRX exercises proper technique good form and how you can workout anywhere without the need of a gym thanks for watching