Suspension Chest Press

Also known as: TRX Chest Press, TRX Push-Up

StrengthPushBalanceFunctional

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Body Part: Chest

Description

The suspension chest press works the chest and triceps while the trunk stabilises an inclined body against moving handles. Face away from the anchor, lower your chest between the handles by bending your elbows, then press back to straight arms with the straps taut and both feet on the floor.

How to Perform

Set the suspension straps to mid length and place the handles at chest height. Stand facing away from the anchor point, holding one handle in each hand with palms facing down.
Lean forward until the straps are taut, keeping both feet on the floor. Keep your body aligned from head to heels and brace your abdomen and glutes.
Start with your arms straight in front of your chest, hands slightly wider than shoulder width. Keep your shoulders down and away from your ears.
Bend your elbows and slowly lower your chest between your hands. Keep your body rigid and allow your elbows to travel at about a 45 degree angle from your torso.
Lower until your hands are beside your chest or until you reach a comfortable depth with control. Do not let your hips sag or your lower back arch.
Press through the handles to straighten your arms and return to the starting position. Keep the straps under tension throughout the movement.
Choose a more upright body angle for less resistance, or a more horizontal angle for greater resistance.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Exhale through the hardest part of the upward movement.
Set both straps to the same length before starting.
Use a more upright body angle to reduce the load.
Keep the handle aligned with your forearm for a comfortable wrist position.
Keep the same foot spacing during the descent and return.

Common Mistakes

Letting the hips sag or pike instead of keeping a straight plank from head to heels.
Flaring the elbows straight out to the sides instead of keeping them slightly angled back.
Shrugging the shoulders toward the ears during the press.
Dropping the chest between the hands without controlling the shoulder blades.
Twisting the torso or shifting weight to one side as you press.
Letting the handles move unevenly, with one arm pressing faster or farther than the other.