TRX Push-upsTRX Push-up

Target Body Part: Upper Body

  • Primary Muscles: Pectoralis Major
  • Secondary Muscles: Abdominals (Transverse Abdominis, Rectus Abdominis), Back (Latissimus dorsi), Deltoids (Anterior/Posterior), Triceps, Serratus Anterior

Equipment Needed: TRX
Performance Points:

  • Begin by grabbing onto TRX handles, slowly walking your feet out behind you, until you reach a challenging yet manageable angle.
  • Arms are extended in front of you, core engaged. You want to be sure the straps are not resting on your arms – rather the hands are far enough away from your body.
  • In one motion, bend at the elbows, moving your chest down towards your hands in a slow controlled motion – ideally you want your elbows to be at a 90 degree angle.
  • Once you’ve reached the lowest point in your push-up, maintaining an engaged core, push yourself back to the extended arm starting position.

IMPORTANT: Keeping the core engaged throughout the workout, maintaining tight plank positioning throughout exercise.

Reps/Sets:

  • Include this exercise as part of a upper body/core workout.
  • Complete 8-12 repetitions at an increased incline (Strength) / 20+ repetitions (endurance) with a more upright incline. Can also do exercise for time (ie. 20 sec work, 10 sec rest).

Modifications:

  • Beginner: Decrease the incline by starting your pivot point (feet) closer to your centre of gravity.
  • Advanced: Increase the incline by starting your pivot point (feet) further from your centre of gravity – you can also try it using one foot as your pivot point.