TRX Decline Weighted Vest Push-Up
Elevate your push-up game! This TRX decline variation with a weighted vest builds serious upper body strength and core stability.
The TRX Decline Weighted Vest Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back and shoulders. You'll need: box or weighted vest or suspension trainer.
Required Equipment
TRX Decline Weighted Vest Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Front Shoulder (anterior deltoid)
TRX Decline Weighted Vest Push-Up Variations and Alternatives
How to do the TRX Decline Weighted Vest Push-Up
Weighted vest (optional)
A stable platform (such as a low bench or step)
1. Setup:
Adjust the suspension trainers so that the straps hang down loosely from a sturdy anchor point.
Get into a weighted vest if you are using one.
Place your feet on the platform, ensuring it is stable and secure.
Positioning:
Grasp the handles of the suspension trainers with both hands, keeping your arms extended.
Position your body into a plank position; your body should be in a straight line from your head to your heels.
Adjust the distance between your feet and the anchor point until you feel comfortable.
Movement:
Lowering Phase: Bend your elbows to lower your body towards the ground. Keep your core engaged and maintain a straight line from your head to your heels.
Depth: Lower yourself until your chest is just above the handles. Do not let your hips sag or your back arch excessively.
4. Rising Phase:
Press through your palms to extend your arms and raise your body back to the starting position. Make sure to maintain control and keep your body in alignment.
Repetitions:
Start with 5-10 repetitions, focusing on maintaining good form. As you progress, you can increase the number of repetitions.
Tips:
Ensure your shoulders are directly above your hands throughout the exercise.
Keep your core tight to prevent sagging in your lower back.
Control the movement; avoid bouncing or swinging.
Cool Down:
After completing your set, take a moment to stretch your chest, shoulders, and arms.
Remember to consult a fitness professional if you are unsure about your form or technique.
TRX Decline Weighted Vest Push-Up FAQs
What muscles does the TRX Decline Weighted Vest Push-Up work?
The TRX Decline Weighted Vest Push-Up mainly works the chest and triceps, with help from the back and shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Decline Weighted Vest Push-Up?
Box or weighted vest or suspension trainer.
Is the TRX Decline Weighted Vest 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 Decline Weighted Vest Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Decline Weighted Vest Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Decline Diamond Push-Up, Decline Push-Up and Ring Decline Push-Up.
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