TRX Chest Press
Target your chest with the TRX Chest Press! Adjust your angle to modify the intensity of this effective bodyweight exercise.
The TRX Chest Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: suspension trainer.
Required Equipment
TRX Chest Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)
TRX Chest Press Variations and Alternatives
How to do the TRX Chest Press
Adjust the straps of the suspension trainer so that the handles are about chest height when you are standing upright.
Stand facing away from the anchor point and grasp the handles with your palms facing down. Step forward to create tension on the straps.
Lean forward so that your body forms a straight line from head to heels, with your arms extended in front of you. This will be your starting position.
Keeping your body straight and core engaged, bend your elbows to lower your chest between the handles. Your elbows should flare out slightly.
Lower yourself until your chest is just above or in line with your hands, with elbows bent at around 90 degrees or slightly more.
Press back up, extending your arms fully and contracting your chest muscles to return to the starting position.
Tips: Make sure to keep your body in a plank position throughout the exercise, not allowing your hips to sag or pike up. Adjust the angle of your body to make the exercise more or less challenging. A steeper angle
(more upright) makes the press easier, while a lower angle (closer to parallel to the floor) increases difficulty. Focus on a slow, controlled movement to maximize muscle engagement. Ensure even pressure on both handles and maintain a neutral wrist position throughout the exercise.
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TRX Chest Press FAQs
What muscles does the TRX Chest Press work?
The TRX Chest Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the TRX Chest Press?
Suspension trainer.
Is the TRX Chest Press 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 go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Chest Press variations and alternatives?
Similar exercises include the Suspended Push-Up, TRX Decline Weighted Vest Push-Up, TRX Chest Press to Roll-Out and TRX Close-Grip Chest Press.
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