Video Coming Soon
We're working on adding video demonstrations for this exercise.
TRX Push-Up
A suspension trainer push-up variation that targets chest, triceps, and shoulders while engaging core for stability; builds upper body strength and functional balance, scaled by body angle.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps, Shoulders
Secondary Muscles
Obliques, Glutes, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
9/10Lateral Head, Medial Head
Shoulders
8/10Anterior Delts
Abs
7/10Rectus Abdominis
Obliques
5/10External Obliques
Glutes
4/10Glute Max
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps securely at knee height. Face away from anchor, hold handles with arms extended forward, walk feet back to form a straight body line from head to heels.
- Bend elbows to lower chest toward handles, keeping elbows at 45 degrees.
- Maintain straight body line with core and glutes engaged.
- Push through palms to extend arms fully.
- Keep wrists neutral and shoulders down.
- Avoid sagging hips or arching back.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Body straight like plank
- Elbows at 45 degrees
- Core tight
- Push through chest
- Shoulders retracted
Breathing
Inhale as you lower, exhale as you push up; brace core throughout.
Tempo
3-1-1
Range of Motion
Lower until chest reaches handle level; extend arms fully without locking elbows.
Safety
Safety Notes
- Secure anchor before starting
- Stop if shoulder pain occurs
- Maintain neutral wrist position
- Engage core to protect back
Spotting
Not required; self-spot by adjusting angle or using knees on ground.
Common Mistakes
- Hips sagging
- Elbows flaring wide
- Using momentum
- Incomplete range
When to Avoid
- Shoulder impingement
- Wrist injuries
- Lower back issues
Flexibility Needed
- Shoulder flexion above 90 degrees
- Ankle dorsiflexion for plank
Build Up First
- Basic push-up form
- Core stability competency
Also known as
Suspension Push-Up, TRX Chest Press, Strap Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
TRX Atomic Push-Up
Others
Chest
TRX Push-Up with Pike
Others
Chest
TRX Scapular Push-Up
Others
Shoulders
TRX Spiderman Push-Up
Rings, Others
Chest
TRX Atomic Push-Up With Crunch
Others
Chest
Push-Up
Bodyweight
Chest
TRX Kneeling Tricep Press
Others
Triceps
Balance Trainer Push-Up
Balance Trainer
Chest
TRX Pike
Others
Abs
TRX L-Sit
Others
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
