TRX Push-Ups (How To, Muscles Worked, Benefits)

The TRX Push-Up is a bodyweight exercise that targets the muscles of your chest, shoulders, and core. It involves using suspension training equipment, such as the TRX suspension trainer (or a set of gym rings) to perform the movement.

The TRX Push-Up is a challenging exercise that requires control, balance, and strength. It’s a great exercise for anyone looking to improve their upper body strength and can add some variety to most strength training programs.

In this guide, I’ll teach you how to properly perform TRX Push-Ups. I’ll also go over the muscles worked, the exercise’s benefits and provide a few alternatives as well.

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How To Do TRX Push-Ups

Equipment Needed

• TRX Suspension Trainer
• Anchor (something sturdy to attach the strap to)

Muscles Worked

• Chest
• Shoulders (Anterior Delt)
• Triceps
• Core (as a stabilizer)

Step-by-Step Instructions

• Make sure the TRX straps are securely anchored to a stable object, like a TRX mount or a sturdy horizontal beam.
• Stand facing away from the anchor point, holding the TRX handles in each hand.
• Walk forward to add tension to the straps, and then get into a push-up position by placing your feet behind you. Your body should form a straight line from your head to your heels.
• Keep your core tight and your hands beneath your shoulders.
• Lower your body towards the ground by bending your elbows. Your elbows should form a 90-degree angle or less, and your chest should almost touch the ground.
• Ensure your body maintains a straight line throughout the movement; don’t let your hips sag or lift up.
• Push through your palms, extending your arms fully to return to the starting position.

Coaching Points

• Keep your head neutral and gaze forward during the exercise.
• Don’t let the straps touch your arms or shoulders as you perform the push-up; they should remain taut throughout.
• You can adjust the difficulty by moving closer or farther away from the anchor point. The closer you are, the easier the exercise becomes.

Benefits of TRX Push-Ups

TRX Push-Ups come with a large variety of benefits. Here are just a few:

Enhanced Core Activation

The instability of the TRX straps engages your core muscles to a greater extent, helping you build a strong and stable midsection.

Improved Balance and Coordination

TRX push-ups require more balance and coordination than standard push-ups, aiding in the development of both balance and coordination..

Portability and Convenience

TRX systems are portable and can be set up in many locations, allowing you to get in a solid workout even when you’re not near a gym.

TRX Push-Up Alternatives

Don’t have access to a TRX Strap (or something similar)? Here are a few exercises you may be able to use as a replacement:

Diamond Push-Ups

What Makes It a Good Substitute:

Diamond Push-Ups focus on the triceps, similar to TRX push-ups, and require greater stability and core engagement.

How to Perform:

• Start in a push-up position but with your hands close together under your chest, forming a diamond shape with your fingers.
• Lower your body towards the ground, keeping your elbows close to your body.
• Push back up to the starting position.

Dumbbell Bench Press on a Stability Ball

What Makes It a Good Substitute:

This exercise targets the chest, triceps, and shoulders while also engaging the core for stability, much like TRX push-ups. The stability ball adds an element of instability, requiring additional core engagement.

How to Perform:

• Sit on a stability ball with a dumbbell in each hand.
• Roll forward until your upper back and shoulders are resting on the ball, feet flat on the floor, and knees bent at 90 degrees.
• Start with the dumbbells at chest level, palms facing forward.
• Press the dumbbells towards the ceiling until your arms are fully extended.
• Lower the dumbbells back to the starting position in a controlled manner.

TRX Push-Up Supersets

Supersets are a great way to maximize both your time and your gains.

Here are a couple of great exercises that you can superset with TRX Push-Ups:

TRX Rows

What Makes It a Good Superset:

TRX Rows focus on the opposite muscle groups that TRX Push-Ups work.

While push-ups target the chest, triceps, and anterior deltoids, TRX Rows target the back, biceps, and rear deltoids. This creates a balanced workout that engages the entire upper body.

How to Perform:

• Stand facing the TRX anchor point and grab the handles.
• Lean back, keeping your body in a straight line from head to heels.
• Pull your body towards the anchor point by retracting your shoulder blades and bending your elbows.
• Return to the starting position and repeat.

TRX Pistol Squat

What Makes It a Good Superset:

TRX Pistol Squats shift the focus to the lower body and core, providing a full-body combo when combined with TRX Push-Ups.

This move also incorporates an element of balance and coordination, similar to TRX Push-Ups.

How to Perform:

• Stand facing the TRX anchor point, holding the handles in front of you with your arms extended.
• Lift one foot off the ground, extending it out in front of you.
• Lower into a squat on the standing leg, keeping your chest up and core engaged. Go as low as your mobility and strength allow.
• Push through the heel of your standing leg to return to the starting position.
• Perform the desired number of reps, then switch legs.

More Links and Info

If you’d like to check out more exercises targeting the chest, back and shoulders head over to the Upper Body Lifts section of our Exercise Library.

There you’ll find dozens of movements, all with complete detailed instructions.

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