TRX Chest Press

How to do it

1. Face away from the anchor and hold a TRX handle in each hand with the straps at full length.
2. Walk your feet back until your body leans forward in a straight line and your arms are straight in front of your chest.
3. Brace your midsection and squeeze your glutes.
4. Bend your elbows and lower your chest between the handles until your hands are beside your chest.
5. Press back up to straight arms, keeping the body in one line.

Tips

• Step the feet back to make it harder, forward to make it easier.
• Keep the straps from rubbing on the arms by holding the hands at chest width.

Common mistakes

• Letting the hips sag as you lower.
• Letting the handles drift wide apart.
• Leading with the head.

Muscles worked by the TRX Chest Press

• Mid chest Primary31%
• Front delts Secondary13%
• Lower chest Primary9%
• Upper chest Secondary9%
• Serratus anterior Minor8%
• Triceps (lateral head) Secondary8%
• Triceps (medial head) Secondary6%
• Triceps (long head) Minor4%
• Rotator cuff Stabilizer4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Unstable handles raise stabiliser demand. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

TRX Chest Press alternatives

Same equipment

• TRX Push UpTRX

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment

No equipment

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Ring Push UpRings
• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the TRX Chest Press work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the TRX Chest Press good for beginners?

Yes. The TRX Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the TRX Chest Press?

For example the TRX Push Up, Kettlebell Push Up and Weighted Push Up. They train mostly the same muscles, some with different equipment.

How do you make the TRX Chest Press harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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