TRX Push-Up: how to do it right
In short: Suspended push-ups on TRX straps targeting the pecs in the lengthened position, with instability that strongly recruits the core.
How to do it, step by step
- 1Straps at mid-height, grab the handles, body rigged like a plank, core tight, the more you lean your torso forward the harder it gets.
- 2Spread and bend your elbows to go down, let your hands spread slightly, go for the full range where the pec stretches.
- 3Brake the lengthening phase over 2 to 3 seconds, no bounce or jerk at the bottom.
- 4Push by bringing your hands back toward the body's midline, torso and hips aligned from start to finish.
- 5Don't snap your elbows into lockout at the top, keep a slight tension.
The mistake to avoid
Don't arch your lower back: keep your body aligned and your core tight.
Other common mistakes
- Loose or free-fall descent: actively brake for 2 to 3 seconds to load the pec in the stretch.
- Hips sagging or butt in the air: keep your body aligned by locking abs and glutes.
- Range cut short out of fear of losing balance: reduce the torso lean rather than cutting the range.
- Elbows too tight to the body: let them open outward to properly target the pec major.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pec major (sternal head, middle of the pecs) is the prime mover through horizontal adduction of the shoulder. The anterior head of the deltoid assists shoulder flexion. The triceps brachii handles elbow extension. The serratus anterior and the abs stabilize the trunk against the instability of the straps.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Dumbbell Bench Press ›
- Archer Push-Up on Handles ›
- Deficit Hands-Elevated Push-Up ›
- Wide-Grip Push-Up on Handles ›
- Deep Push-Up on Handles ›
Frequently asked questions
How do I do TRX push-ups correctly?
Set the straps at mid-height, grab the handles and rig your body like a plank, abs and glutes tight. Bend and spread your elbows to go down, letting your hands open slightly, to the full range where the pec stretches. Push back by bringing the hands toward the body's midline, without snapping the elbows into lockout at the top.
How low should I go?
Go for the full range at the bottom, where the arms are spread and the pec is most lengthened: it's the hardest and most useful point of the whole movement. If you lose balance or can't hold it, stand up by adjusting your body angle, never trim the range.
Where should I feel it?
You should feel the pec major, especially the middle, stretch hard in the bottom position as the hands spread. If you only feel your triceps, your elbows are staying tight to your body: let them open outward. The front delt and triceps assist, it's normal to feel them a bit.
How fast should I go down?
Brake the descent over 2 to 3 seconds, with no bounce or jerk at the bottom. That controlled lengthening phase loads the middle of the pec and does all the work. The way up can be more dynamic, but always without a sharp jerk.
How do I set the difficulty?
Difficulty is set by your body angle, not by the range. The more you lean your torso forward and the closer you get to horizontal, the harder it is. Start high enough that you can brake cleanly for 3 seconds at the bottom, then gradually lower your support point.