Step 1: Begin the exercise by forming a strong incline plank position, with your head below your feet level. Before inserting your foot, the TRX straps are set to mid-calf height and combined into one. One foot is in the foot cradle, and the other foot is held up next to it. Your head is below the anchor point, and your hands are set in front of your head. Strongly engage your core throughout this movement.
Step 2: Begin to lower yourself towards the floor, in a straight line towards your hands in front of you. When your head almost touches the floor, push yourself back up.
Step 3: Repeat the movement. equally with either foot on the TRX stirrup.
How to progress the exercise
Similar to the TRX Push Up, the closer your feet are to the anchor point, the more challenging the exercise will be. However, this exercise is more challenging already, due to the longer lever arm required to perform this movement. Because of this, progression will be much slower.
Fly movement can create a greater ‘shear’ force in the shoulder joint, so care must be made to mitigate the stress in the shoulder joint. Being able to properly stabilize the shoulder by activating the rotator cuff muscles, scapular depressors, serratus anterior, etc. is essential in maintaining shoulder health in order to benefit from this exercise