How to do a TRX Push-Up

The TRX Push-Up is an intermediate bodyweight exercise that works your chest, with help from your triceps, shoulders and core.

How to do a TRX Push-Up, step by step

1. Find a suspension trainer and adjust it to an appropriate height.
2. Stand facing away from the anchor point and hold the handles with an overhand grip.
3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
5. Push through your chest and arms to return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Sagging hips
• Not maintaining a straight line from head to heels
• Flaring elbows
• Insufficient range of motion

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Push-Up
• Barbell Bench Press
• Barbell Incline Bench Press
• Barbell Incline Bench Press (Seated)

Frequently asked questions

What muscles does the TRX Push-Up work?

The TRX Push-Up mainly works your chest. It also works your triceps, shoulders and core.

Is the TRX Push-Up good for beginners?

It can be, with some coaching. The TRX Push-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the TRX Push-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the TRX Push-Up?

Good alternatives are Push-Up, Barbell Bench Press and Barbell Incline Bench Press.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises