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Instructions
- Adjust the TRX straps to mid-length and stand facing away from the anchor point.
- Grip the handles with arms extended in front of you, palms facing down.
- Lean forward into a plank position, keeping your body aligned from head to heels.
- Lower your chest by bending your elbows, maintaining tension in the straps.
- Push through your palms to return to the starting position, fully extending the arms.
Technical Tips
- Keep core engaged throughout the movement to prevent sagging hips.
- Avoid flaring elbows outward to reduce shoulder strain.
- Ensure hands stay in line with the chest, not the shoulders.
Breathing Tips
- Inhale as you lower your chest toward the floor.
- Exhale as you press back to the starting position.
Medical restrictions
- Shoulder instability or impingement
- Wrist pain or carpal tunnel syndrome
- Severe lower back pain or spinal conditions
The TRX Chest Press is a bodyweight strength exercise that utilizes suspension straps to challenge upper-body and core stability. Unlike traditional push-ups, the instability of the TRX system activates more stabilizing muscles and demands greater control. It is especially effective for building chest, shoulder, and triceps strength while engaging the core to maintain alignment. This exercise can be adjusted in difficulty by changing the foot position, making it accessible yet scalable for progressive overload. Ideal for functional training routines, the TRX Chest Press also improves balance, joint control, and muscular endurance. It is a staple in calisthenics, fitness, and CrossFit programs for enhancing upper-body pushing strength using minimal equipment.
Is the TRX Chest Press good for building chest muscles?
Yes, the TRX Chest Press effectively targets the chest muscles while also engaging stabilizers, making it a powerful exercise for upper-body strength and muscle development.
How do I make the TRX Chest Press easier?
To reduce difficulty, stand more upright and move your feet closer to the anchor point. This reduces the load on your upper body.
What muscles do TRX Chest Presses work?
TRX Chest Presses primarily work the chest muscles, with secondary activation in the shoulders, triceps, upper chest, and core stabilizers.
Is the TRX Chest Press suitable for beginners?
While considered intermediate, beginners can perform it by adjusting the angle of their body to make it less challenging and build strength progressively.