TRX Star Push-Up
Challenge your core & stability! This advanced push-up variation uses a suspension trainer to create an "X" shape, testing strength.
The TRX Star Push-Up is a compound exercise that mainly works the chest and triceps, with help from the core. You'll need: suspension trainer.
Required Equipment
TRX Star Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
TRX Star Push-Up Variations and Alternatives
How to do the TRX Star Push-Up
Secure a suspension trainer to an overhead anchor and adjust the handles to about knee height.
Position your hands on the ground slightly wider than shoulder-width apart and put your toes in the suspension trainer's foot cradles.
Extend your legs back so your body forms a straight line from head to heels, maintaining a strong plank position. Your hands should be directly beneath your shoulders.
Brace your core and keep your body rigid throughout the movement.
Lower your body in a straight line toward the floor by bending your elbows out to the sides.
To perform the "star" variation, as you lower your body, simultaneously abduct one arm and the opposite leg, extending them out to create an "X" shape with your body.
Push through your hands, returning to the starting plank position, while bringing your extended arm and leg back to the center.
Alternate the extended limbs with each repetition.
Maintain control and a tight core throughout the exercise, ensuring your hips do not sag or your back does not arch excessively.
Perform the desired number of repetitions, focusing on maintaining good form and controlled movement.
Please Note: The "Suspender Star Push Up" is an advanced exercise that requires significant core strength and stability. Beginners should start with regular suspension trainer push-ups before attempting this variation. Always ensure the suspension trainer is securely fastened, and perform the exercise on a non-slip surface for safety.
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TRX Star Push-Up FAQs
What muscles does the TRX Star Push-Up work?
The TRX Star Push-Up 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 Star Push-Up?
Suspension trainer.
Is the TRX Star Push-Up 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 Star Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Star Push-Up variations and alternatives?
Similar exercises include the Suspended Push-Up, TRX Push-Up to Side-Plank, TRX Decline Weighted Vest Push-Up and TRX Chest Press to Roll-Out.
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