TRX Push-Up

Unstable surface challenge — increases stability demands, core engagement, and proprioceptive requirements beyond regular push-ups

---

⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Chest
Secondary Muscles	Triceps, Front Delts
Equipment	TRX/Suspension Trainer
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplemental

Movement Summary

---

🎯 Setup

Starting Position

1. Strap height: Handles approximately 6-12 inches off ground
2. Grip: Neutral grip (palms facing each other) on handles
3. Body angle: Walk feet back until body is at desired angle (more horizontal = harder)
4. Plank position: Straight line from head to heels
5. Core engagement: Maximum bracing, glutes squeezed
6. Handle position: Handles level with mid-chest

Equipment Setup

Equipment	Setting	Notes
Strap length	Handles 6-12" off ground	Lower = more instability
Anchor point	Secure overhead mount	Must support full bodyweight
Handle spacing	Shoulder-width	Adjust based on comfort
Body angle	45-60° from floor	Steeper = easier, flatter = harder

Setup Cue

"Handles at chest height, body straight and tight, squeeze everything"

---

🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent while managing instability

1. Lower chest toward handles with control
2. Elbows bend to approximately 90°
3. Maintain handle stability (minimize swing/rotation)
4. Keep elbows at 45° angle, not flared
5. Core braced to prevent hip sag or rotation
6. Lower until chest reaches handle level

Tempo: 2-3 seconds (slower than regular push-ups for control)

Feel: Chest and triceps loading, core working hard to stabilize

⏸️ Bottom Position

What's happening: Brief pause to control instability

1. Chest at handle height (or slightly below)
2. Handles remain stable, not swinging
3. Body maintains straight plank line
4. Maximum core tension
5. Prepare for press without losing stability

Common error here: Allowing handles to swing or body to rotate

⬆️ Pressing

What's happening: Driving back to start while maintaining stability

1. Press handles down and slightly apart
2. Drive through chest and triceps
3. Control handle movement (prevent swing)
4. Maintain plank alignment
5. Core engaged throughout

Tempo: 1-2 seconds (controlled, steady)

Feel: Chest, triceps, and shoulders working hard; core stabilizing intensely

🔝 Top Position

What's happening: Full extension with active stabilization

1. Arms fully extended (not locked aggressively)
2. Handles stable, minimal movement
3. Scapulae slightly protracted (push handles away)
4. Body maintains perfect plank
5. Reset and prepare for next rep

Common error here: Allowing handles to swing or losing core tension

Key Cues

Primary Cues

• "Squeeze the handles like you're crushing them" — increases stability
• "Lock your ribs down" — prevents core compensation
• "Control the straps, don't let them control you" — active stabilization

Tempo Guide

Goal	Tempo	Example
Stability	3-1-2-1	3s down, 1s pause, 2s up, 1s top hold
Hypertrophy	3-0-2-0	3s down, no pause, 2s up, no pause
Strength	2-1-1-1	2s down, 1s pause, 1s up, 1s stabilize

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction against unstable resistance	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension with stability control	███████░░░ 70%
Anterior Deltoid	Shoulder flexion and stabilization	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Anti-extension, anti-rotation, prevent hip sag
Serratus Anterior	Scapular stability under unstable conditions
Rotator Cuff	Dynamic shoulder stabilization
Obliques	Anti-rotation, prevent twisting

Muscle Emphasis

Increased stabilizer demand: Compared to regular push-ups, TRX push-ups dramatically increase core (75% vs 50%), serratus anterior (60% vs 40%), and rotator cuff (55% vs 30%) activation due to instability.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips sagging	Lower back arches	Lower back strain, poor core training	Brace harder, regress angle if needed
Letting handles swing	Straps move uncontrolled	Reduces stability challenge, injury risk	Active grip, control descent/ascent
Body rotation	Torso twists during movement	Uneven loading, poor form	Engage obliques, maintain alignment
Starting too horizontal	Can't maintain form	Form breakdown, frustration	Start more upright, progress gradually
Flared elbows	Elbows out at 90°	Shoulder stress, reduced stability	Tuck to 45°, cue "elbows to ribs"

Most Common Error

Hips sagging — the unstable surface makes it much harder to maintain plank position. This is usually a sign you're at too difficult an angle. Reduce difficulty by walking feet closer (more upright angle).

Self-Check Checklist

• Body maintains straight line throughout (no hip sag or pike)
• Handles remain relatively stable (minimal swing)
• No body rotation or twisting
• Elbows at 45°, not flared at 90°
• Full range of motion (chest to handle height)

---

🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Incline TRX Push-Up	More upright body angle	Reduces load, easier to stabilize
Hands on Straps, Feet on Floor	Reverse position	Much less unstable
Knee TRX Push-Up	Knees on ground	Reduces total load

Standard Variations

Variation	Change	Why
Standard TRX Push-Up	Flat body angle (45-60°)	Balanced challenge
TRX Push-Up Plus	Protraction at top	Emphasizes serratus anterior
Tempo TRX Push-Up	4s eccentric	Increases time under tension

Harder Variations

Variation	Change	Why
Feet-Elevated TRX Push-Up	Feet on box/bench	Increases load on upper body
TRX Archer Push-Up	One arm presses, one arm extends	Unilateral challenge
TRX Pike Push-Up	Pike position, vertical press	Shoulder emphasis
TRX Atomic Push-Up	Push-up + knee tuck combination	Full body integration
Single-Arm TRX Push-Up	One handle only	Advanced unilateral stability

Grip Variations

Grip	Position	Emphasis
Neutral	Palms facing each other	Standard, most shoulder-friendly
Pronated	Palms facing down	More like traditional push-up
Supinated	Palms facing up	Bicep engagement

Training Focus Variations

Variation	Focus	When to Use
TRX Push-Up Hold	Isometric stability	Building stability endurance
TRX Explosive Push-Up	Power	After mastering control
TRX Slow Eccentric	Hypertrophy	Building muscle with instability

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	RIR
Stability/Skill	3-4	6-10	60-90s	2-3
Hypertrophy	3-4	8-15	60-90s	1-2
Strength-Endurance	3-4	12-20	45-60s	1-2
Endurance	2-3	15-25+	30-45s	0-1

Workout Placement

Program Type	Placement	Rationale
Upper body day	Middle of workout	After heavy pressing
Push day	Accessory work	After main compound lifts
Full-body	Upper body accessory	Stability + hypertrophy focus
Core/stability day	Primary movement	When fresh for maximum stability work

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets of 6-10 reps
Intermediate	2-3x/week	3-4 sets of 10-15 reps
Advanced	2-4x/week	3-4 sets of 12-20 reps or advanced variations

Progression Scheme

Progression Priority

Progress in this order:

1. Perfect form at upright angle (maintain plank, control handles)
2. Increase reps (up to 15-20)
3. Decrease body angle (walk feet back for more horizontal position)
4. Add advanced variations (feet elevated, archer, pike, etc.)

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Regular Push-Up	Build base strength without instability
Incline TRX Push-Up	Learn TRX stability with less load
Knee TRX Push-Up	Reduce total body load

Progressions (Harder)

Exercise	When Ready	Link
Feet-Elevated TRX Push-Up	Can do 15+ reps at horizontal angle
TRX Archer Push-Up	Ready for unilateral challenge
TRX Pike Push-Up	Want more shoulder emphasis
Ring Push-Up	Want even more instability challenge

Alternatives (Same Goal, Different Equipment)

Similar Instability

Alternative	Equipment	Difference
Ring Push-Up	Gymnastic rings	More unstable than TRX
Swiss Ball Push-Up	Stability ball	Hands on ball, different instability pattern
BOSU Push-Up	BOSU ball	Hands on dome, less instability than TRX

Stable Alternatives

Alternative	Benefit
Regular Push-Up	Master basics first
Dumbbell Push-Up	Stable but allows deeper ROM
Push-Up with Bands	Variable resistance, stable surface

Core Emphasis

Alternative	Core Focus
Plank Variations	Isometric core stability
Ab Wheel Rollout	Dynamic anti-extension
Dead Bug	Anti-extension control

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Core stability demands may aggravate	Use more upright angle or regress to regular push-ups
Shoulder impingement	Instability requires more shoulder stability	Start upright, progress slowly
Wrist pain	Neutral grip helps, but still load-bearing	Try different handle angles or use push-up bars
Poor core strength	Cannot maintain plank	Build core strength with planks first

Stop Immediately If

• Sharp pain in shoulders, elbows, or wrists
• Inability to maintain plank (hips sagging consistently)
• Handles swinging uncontrollably
• Lower back pain or strain

Equipment Safety

Safety Check	Why It Matters
Secure anchor point	Must support full bodyweight + dynamic forces
Inspect straps	Check for wear, fraying, or damage
Test setup	Pull hard before starting to ensure security
Proper handle adjustment	Even height, appropriate length

Setup Safety

Start Conservative

Begin with:

• More upright angle (walk feet closer)
• Shorter sets (6-10 reps)
• Full rest between sets
• Perfect form priority

Progress gradually only when form is perfect. The instability can mask strength deficiencies.

---

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion, horizontal adduction, stabilization	Full ROM with dynamic stability	🟡 Moderate-High
Elbow	Flexion/Extension	~90-180°	🟢 Low-Moderate
Wrist	Stabilization in neutral	Minimal extension (neutral grip advantage)	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Pain-free flexion and horizontal adduction	Can do regular push-up without pain	Address mobility before adding instability
Thoracic	Adequate extension	Can maintain plank without excessive lumbar arch	Thoracic mobility work
Hip	Full extension	Can hold plank without hip flexor tightness	Hip flexor stretching

Joint-Friendly Benefit

The neutral grip (palms facing each other) is often more shoulder-friendly than the pronated grip of regular push-ups, making TRX push-ups a good option for those with mild shoulder discomfort from traditional push-ups.

---

❓ Common Questions

How is this different from regular push-ups?

The instability of the suspension trainer dramatically increases core, serratus anterior, and rotator cuff activation (30-50% more) compared to regular push-ups. It also provides more of a proprioceptive challenge and can be easier on the wrists due to the neutral grip option.

What angle should I start at?

Start more upright — your body should be at about 60-70° from the floor. This might feel easy at first, but the stability challenge is significant. Progress by walking feet back to increase the angle toward horizontal.

Should the handles move or stay still?

Minimize handle movement — the goal is to CONTROL the instability, not allow uncontrolled swinging. Some slight movement is inevitable and okay, but you should actively stabilize the handles throughout the movement.

Can I do these instead of regular push-ups?

Yes, but it's often better to include both. TRX push-ups are excellent for stability and core work, but regular push-ups allow for higher loading (weighted vest, etc.) and are better for pure strength development.

My hips keep sagging — what should I do?

You're at too difficult an angle for your current core strength. Walk your feet closer (more upright position) and focus on maximum core bracing. Build up gradually. Also consider adding dedicated core work like planks.

How low should I set the handles?

Handles 6-12 inches off the ground is typical. Lower = more unstable and harder. Start with handles around 10-12 inches if you're new to TRX training.

---

📚 Sources

Suspension Training Research:

• Dannelly, B.D. et al. (2011). The Effectiveness of Traditional and Sling Exercise Strength Training in Women — Tier A
• Melrose, D. & Dawes, J. (2015). Resistance Characteristics of the TRX Suspension Training System — Tier B
• ExRx.net Suspension Training Analysis — Tier C

Stability & Core Activation:

• McGill, S.M. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Behm, D.G. et al. (2010). The Role of Instability with Resistance Training — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• TRX Training Course Materials — Tier C
• Strength and Conditioning Journal — Tier B

Biomechanics:

• Cook, G. (2010). Movement: Functional Movement Systems — Tier B
• Boyle, M. (2016). New Functional Training for Sports — Tier B

---

For Mo

When to recommend this exercise:

• User has access to TRX/suspension trainer
• User wants to increase core and stability challenge
• User has mastered regular push-ups (15+ reps)
• User dealing with wrist discomfort from regular push-ups (neutral grip helps)
• User wants variety in push-up training

Who should NOT do this exercise:

• Cannot do 10+ regular push-ups → Build strength with Push-Up first
• Acute shoulder or lower back injury → Regress to stable surface exercises
• No access to suspension trainer → Suggest Push-Up or Ring Push-Up
• Very poor core strength (cannot hold plank 30s) → Build core first with planks

Key coaching cues to emphasize:

1. "Lock your ribs down — don't let your hips sag"
2. "Squeeze the handles like you're crushing them"
3. "Control the straps, keep them as still as possible"

Common issues to watch for in user feedback:

• "My hips keep sagging" → Too horizontal, walk feet closer for more upright angle
• "The straps swing everywhere" → Not actively stabilizing, cue tighter grip and control
• "I feel it more in my core than chest" → Normal at first, may also indicate angle too difficult
• "My lower back hurts" → Poor core bracing or too advanced angle, regress immediately

Programming guidance:

• Pair with: Horizontal pulls (rows), core work, vertical pressing
• Avoid same day as: Other high-stability-demand exercises if core is priority
• Typical frequency: 2-3x per week
• Volume: 3-4 sets of 10-15 reps for most goals

Progression signals:

• Ready to progress when: Can do 15+ reps with perfect plank, no hip sag, minimal handle swing
• Progress to: More horizontal angle (walk feet back), feet elevated, or advanced variations (archer, pike)
• Regress if: Cannot maintain plank, excessive handle swing, lower back discomfort

Equipment notes:

• TRX is most common but any suspension trainer works (Jungle Gym XT, rings, etc.)
• Must have secure anchor point that can support bodyweight + dynamic forces
• Neutral grip is more shoulder-friendly than regular push-ups

---

Last updated: December 2024