TRX Push-Up to Side-Plank
Suspension training meets core work! Push-up to stability challenge, alternating to side planks for a full body burn.
The TRX Push-Up to Side-Plank is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: suspension trainer.
Required Equipment
TRX Push-Up to Side-Plank Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
TRX Push-Up to Side-Plank Variations and Alternatives
How to do the TRX Push-Up to Side-Plank
Setup:
Adjust the suspension trainer so that the handles are at about waist height when standing.
Stand facing away from the anchor point of the suspension trainer.
Starting Position:
Grab the handles of the suspension trainer with both hands.
Walk your feet back until your body forms a straight line from your head to your heels, similar to a plank position.
Your arms should be extended under your shoulders.
Performing the Push-Up:
Lower your body towards the ground by bending your elbows, keeping them at about a 45-degree angle from your body.
Go down until your chest is close to the ground.
Push back up to the starting position.
Transition to the Side Plank:
After completing the push-up, shift your weight to one arm and rotate your body to the side.
Extend your opposite arm upwards towards the ceiling to form a side plank position.
Your feet can stack on top of each other, or you can stagger them for more stability.
Holding the Side Plank:
Engage your core and hold this position for a few seconds, focusing on maintaining a straight line from head to heels.
Returning to Start:
Lower your extended arm back down and return to the push-up position.
Repeat the push-up and transition to the side plank on the opposite side.
Repetitions:
Aim for 8-12 repetitions, alternating sides with each set of push-ups and side planks.
Tips:
Keep your core engaged throughout the entire movement for stability.
If you are a beginner, you can modify the push-up by placing your knees on the ground.
Focus on controlled movements to maintain balance and form.
TRX Push-Up to Side-Plank FAQs
What muscles does the TRX Push-Up to Side-Plank work?
The TRX Push-Up to Side-Plank mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Push-Up to Side-Plank?
Suspension trainer.
Is the TRX Push-Up to Side-Plank 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 Push-Up to Side-Plank go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Push-Up to Side-Plank variations and alternatives?
Similar exercises include the Push-Up to Side-Plank, Ring Push-Up to Side-Plank, Serratu Push-In Side-Plank Position and Side Push-Up.
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