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TRX Scapular Push-Up
TRX suspension exercise isolating scapular protraction and retraction to target serratus anterior and rhomboids for improved shoulder stability and posture; enhances core engagement in unstable plank position.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps
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 MapShoulders
9/10Anterior Delts
Traps
8/10Mid Traps, Lower Traps
Abs
7/10Transverse Abdominis
Obliques
6/10External Obliques
Triceps
3/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX suspension trainer securely at mid-calf height for foot cradles. Place feet in cradles and assume high plank position with hands under shoulders, arms straight, body in straight line.
- Brace core and squeeze glutes to maintain plank.
- Keep arms locked straight throughout.
- Retract scapulae by squeezing shoulder blades together to lower chest toward floor.
- Protract scapulae by pushing floor away to raise body and round upper back slightly.
- Control movement without momentum.
- Repeat for reps, focusing on scapular isolation.
Coaching Tips
Form Cues
- Keep arms locked.
- Squeeze shoulder blades.
- Brace core tight.
- Maintain straight body line.
- Push floor away.
Breathing
Inhale during scapular retraction and lowering phase; exhale during protraction and pushing phase while bracing core.
Tempo
2-1-2
Range of Motion
Move from full scapular retraction with shoulder blades pinched to full protraction with blades spread apart and upper back slightly rounded, arms remaining straight.
Safety
Safety Notes
- Stop if shoulder pain occurs.
- Avoid if acute shoulder injury.
- Ensure secure TRX anchor.
- Maintain neutral spine to protect lower back.
Spotting
No spotting needed; perform solo with focus on control. Use spotter only if new to TRX for setup assistance.
Common Mistakes
- Bending elbows during movement.
- Allowing hips to sag or pike.
- Using momentum to swing body.
- Rounding or arching lower back.
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion and stability
- Ability to hold plank position
Build Up First
- Proficient in basic plank hold
- Familiarity with TRX setup
Also known as
TRX Scap Push-Up, Suspension Trainer Scapular Push-Up, TRX Shoulder Blade Push-Up
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