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TRX Push-Up with Pike
TRX suspension push-up combined with pike that targets chest, shoulders, triceps, and core to build upper body strength and stability; enhances functional training through instability.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Abs
Secondary Muscles
Glutes
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts
Abs
8/10Rectus Abdominis
Triceps
7/10Obliques
6/10External Obliques
Glutes
4/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps securely at mid-calf height. Place toes in foot cradles and assume a plank position with hands under shoulders.
- Lower body to floor by bending elbows to 45 degrees while keeping core tight.
- Push back up to plank position.
- Shift weight forward and lift hips to form an inverted V by driving feet toward hands with straight legs.
- Control hips back down to plank position.
- Repeat sequence for reps.
Coaching Tips
Form Cues
- Keep core engaged
- Elbows at 45 degrees
- Maintain neutral spine
- Drive through heels in pike
Breathing
Inhale during lowering in push-up, exhale during push-up and pike lift; brace core throughout.
Tempo
2-1-2
Range of Motion
Lower chest to just above floor in push-up; lift hips until body forms 90-degree angle at hips in pike.
Safety
Safety Notes
- Ensure secure TRX anchor
- Stop if shoulder pain occurs
- Avoid if wrist issues present
- Engage glutes to protect back
Spotting
Not recommended; perform in controlled environment with proper setup.
Common Mistakes
- Sagging hips
- Using momentum
- Flaring elbows wide
- Arching lower back
When to Avoid
- Shoulder impingement
- Wrist pain
- Lower back issues
Flexibility Needed
- Shoulder flexion to 160 degrees
- Hip hinge mobility
Build Up First
- Proficient plank hold
- Basic push-up form
Also known as
TRX Pike Push-Up, Suspension Push-Up to Pike, TRX Atomic Pike
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