TRX Push Up

How to do it

1. Set the TRX foot cradles about 30 cm above the floor and place both feet in them.
2. Walk your hands forward into a high plank with your hands slightly wider than shoulder-width.
3. Brace your midsection so your body is a straight line and the straps hang still.
4. Lower your chest toward the floor with the elbows about 45 degrees from your body.
5. Press back up to straight arms without letting the legs swing.

Tips

• Squeeze the legs together to keep the straps from swaying.
• Keep the hips level with the shoulders throughout.

Common mistakes

• Letting the hips sag under the suspended legs.
• Letting the feet swing side to side.
• Cutting the depth short.

Muscles worked by the TRX Push Up

• 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 Push Up alternatives

Different equipment

• Ring Push UpRings
• Kettlebell Push UpKettlebell

Easier

• TRX Chest PressTRX
• Weighted Push UpOther equipment
• Incline Push UpBodyweight

No equipment

• Push UpBodyweight

Make it easier

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

Similar exercises

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

Frequently asked questions

What muscles does the TRX Push Up work?

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

Is the TRX Push Up good for beginners?

The TRX Push Up is rated advanced. If you are new, learn the Kettlebell Push Up first and build up from there.

What is a good alternative to the TRX Push Up?

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

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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