The TRX pushup is more than just an upper body exercise, it also targets the core and requires activation from the glutes. This makes it a great choice for any workout, whether you’re looking for muscle development, weight loss, functional fitness, or a new skill. Here, we’ll give a breakdown of the areas of the body working during this form of a pushup. Then, we’ll make sure you know how to get the best form to make the most out of your workout. Lastly, we’ll show you there’s even more you can do for your chest workout on a suspension trainer than a basic pushup. We’ll show variations of other TRX push exercises.
TRX Pushup Motions And Joint Positioning
Similar to a standard push up, this TRX version will focus on the pectoralis major, as the muscle performs shoulder horizontal adduction. This is when your right arm and left arm are out to the side and you bring them together. It’s the primary motion for any push exercise. The shoulders will also be working. The anterior deltoid supports movement for the shoulders to be in flexion. The elbow will go into flexion and then extension. This activates the triceps, especially at the top half of the motion. Therefore, during motion, you’re working the chest, triceps (upper arm), and shoulders.
While the upper body workouts and develops strength through motion. Other areas work isometrically against gravity. The core muscles will engage to keep a rigid torso. The spine should be neutral and you should pull your navel into your spine. This activates the transverse abdominis. The rectus abdominis should also activate to prevent gravity from pulling the center of the body down toward the ground.
The lower body will also be active to keep good positioning. The glutes should activate to keep a neutral hip position. At the same time, the quadriceps will also activate to straighten the legs. While this type of activation isn’t the same type of strength you’d get from a squat, it still works the muscles in a way that’s useful for everyday activity.
How To Do A TRX Push Up
To get the most from this exercise, follow these steps.
- Put the feet in the foot cradle. In a regular sitting position, place the loops on your shoe laces.
- Flip over onto your stomach. You’ll be in a prone position, reading yourseve for the TRX exercise. At this point, your feet should still be in the strap, with your toes pointed behind you.
- Lift yourself into a hand plank position. The hands should be about shoulder width apart. But you can vary the hand positioning to change the demands on the shoulders and arm.
- Keep the core muscles, quads, and glutes engaged. Avoid swinging in the TRX strap from side to side. Stabilize yourself before moving on.
- Lower yourself to the ground as you would in a normal push up.
- Pushing yourself away from the ground, use your chest, shoulders and triceps to lift up.
- Repeat the exercise in a controlled fashion for the rest of the set.
Other TRX Push Variations
Suspension straps aren’t a one trick pony for your workout. Add these other exercises as part of an upper body training day or as part of a total body workout.
- TRX Atomic Push Up: After each pushup repetition, bring both knees in for a double crunch.
- TRX Push Climb: After each repetition, add in four TRX mountain climbers with the feet still in the foot cradle.
- TRX Chest Press: From a standing position, hold the strap handles in each hand and face away from the anchor point. You’ll start at about a 45 degree angle. Bend the elbows and open up the chest moving closer to the ground, just like a pushup. Push back to the top and continue.
- TRX Pushup Plus:T Do the normal repetition, but at the top of the motion (in the plank position) fully protract the shoulder blades, pushing away from the floor.
Suspension trainer exercises work well if you’re building a program for hypertrophy because they help with the stabilization muscles that will allow you to lift more. Additionally, they’re great for weight loss program designs because of how many muscles you’re recruiting. It’s a high caloric burn. And lastly, if you just want to build a general functional fitness program, these will help with balance, muscle strength and endurance, and core activation.
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