TRX Chest Press to Roll-Out
Strengthen your core & chest with the TRX Chest Press to Roll-Out! Press, extend, and pull back for a full-body burn. Adjust intensity to your level!
The TRX Chest Press to Roll-Out is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: suspension trainer.
Required Equipment
TRX Chest Press to Roll-Out Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
TRX Chest Press to Roll-Out Variations and Alternatives
How to do the TRX Chest Press to Roll-Out
Setup:
Attach the suspension trainer to a sturdy anchor point at about waist height. Ensure it is secure.
Adjust the length of the straps as needed so that the handles are roughly at chest level when you are in position.
Starting Position:
Stand facing away from the anchor point with the suspension trainer handles in each hand.
Grab the handles with a neutral grip (palms facing each other).
Walk forward until your body is at a slight angle to the ground, with your feet together and your body in a straight line from head to heels.
Keep your core engaged, shoulders relaxed, and back straight.
The Chest Press:
Inhale and bend your elbows to lower your body towards the handles.
Keep your elbows at about a 45-degree angle from your body and press your body away from the handles as you exhale, extending your arms back to the starting position.
Focus on squeezing your chest muscles at the top of the movement.
Transition to Rollout:
After completing the chest press, maintain a firm grip on the handles.
Slowly roll your body forward by extending your arms, allowing your body to lean forward while keeping a straight line from your head to heels.
Continue rolling out until you feel tension in your core, ideally stopping when your body is at about a 45-degree angle to the ground.
Return to Start:
Engage your core and pull yourself back to the starting position by bending your elbows and dragging your body back up to the starting angle.
Return to the upright position by performing another chest press.
Repetitions:
Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips for Beginners:
If this exercise feels too challenging, adjust the angle of your body to make it easier by standing closer to the anchor point.
Ensure that your movements are controlled; avoid using momentum to perform the exercises.
Focus on your form and maintain a straight line during both the chest press and rollout portions to maximize effectiveness and minimize injury risk.
TRX Chest Press to Roll-Out FAQs
What muscles does the TRX Chest Press to Roll-Out work?
The TRX Chest Press to Roll-Out mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Chest Press to Roll-Out?
Suspension trainer.
Is the TRX Chest Press to Roll-Out a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Chest Press to Roll-Out go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Chest Press to Roll-Out variations and alternatives?
Similar exercises include the Floor Lying Chest Roll, TRX Chest Press, TRX Close-Grip Chest Press and TRX Reverse Ab Roll-Out.
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