TRX Chest Press: how to do it right
In short: The TRX press is a bodyweight compound movement that targets the middle chest, loaded at mid-range thanks to the angle of the straps.
How to do it, step by step
- 1Set the strap length, lean your torso forward, hands on the handles at chest width, body braced in a straight line.
- 2Lower by bending your elbows to about 45 degrees from your torso, until your hands reach chest level.
- 3Press up under control, without letting the straps drift out to the sides, until your elbows are almost extended.
- 4Keep the movement continuous and smooth, with no lockout and no jerking, through the full range.
- 5Adjust the difficulty by stepping your feet back (harder) or standing more upright (easier).
The mistake to avoid
Don't let your hips drop forward: keep your core braced throughout the move.
Other common mistakes
- Letting the straps drift apart as you push: keep the handles aligned and bring them toward each other to engage the chest.
- Breaking the body line by arching or sagging: brace your abs and glutes to stay rigid like a plank.
- Locking out with straight arms to catch your breath: at a mid-range load, that releases useful tension, so stay in a continuous movement.
- Lowering too fast without control: slow down the lengthening phase to keep tension and protect your shoulder.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pectoralis major (sternocostal head, middle of the chest) is the prime mover. The anterior deltoid assists horizontal adduction of the shoulder. The triceps brachii handles elbow extension at the end of the push. The serratus anterior and the abs stabilize the trunk on the unstable straps.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Barbell Bench Press ›
- Converging Chest Press Machine ›
- Dumbbell Floor Press ›
- Medicine Ball Chest Pass ›
- Standard Push-Up ›
Frequently asked questions
How do I perform the TRX press correctly?
Set the strap length, hands on the handles at chest width, lean your torso forward and brace your whole body like a plank. Lower by bending your elbows to about 45 degrees from your torso until your hands reach chest level, then press while keeping the handles aligned, without letting them drift out to the sides. Go to almost full elbow extension, but stay in a continuous, smooth movement, with no lockout and no jerking.
How far down do I go?
Lower until your hands reach chest level, with your elbows at about 45 degrees from your torso. At the top, go to almost full elbow extension but do not lock out with straight arms to catch your breath: on this exercise tension peaks at mid-range, not at the ends, so staying frozen with straight arms only releases useful tension.
Where should I feel it?
You should feel it in the middle of the chest, the pectoralis major, especially when your elbows pass close to your torso. The anterior deltoid and the triceps help, it is normal that they work, but if they take over, it is often because you let the straps drift apart as you push. Think about bringing the handles toward each other at the end of the push, like a fly, and the feeling comes back to the chest.
What tempo should I use?
Slow, controlled descent, continuous push with no sudden acceleration. The idea is to keep a steady flow: no pause with straight arms, no bounce at the bottom. Since the stress is highest at mid-range, that is the zone you must never rush through, so slow down when your elbows pass close to your torso.
How do I adjust the difficulty on the TRX?
On this exercise you do not change the weight, you change the angle. The further back you step and the more you lean your torso forward, the harder the middle of the range becomes. If it is too hard, simply stand more upright by stepping your feet forward, and the resistance drops right away. Adjust in small steps of a few centimeters, you feel the difference immediately.