Exercise Tutorial: TRX Push Up
Revised by Stephanie Zaban (Registered Kinesiologist & Masters of Kinesiology)Table of Contents
What Is a TRX Push Up
The TRX Push Up is a Push Up that is performed using the TRX Suspension System. This type of Push Up will allow the user to use their own body weight as resistance during the movement. The TRX Push Up is very simple to learn and perform, think of it as performing a conventional Push Up, but in the air!
You will still achieve all of the same benefits performing the TRX Push Up as the conventional Push Up. The TRX Push Up is another way to progress, challenge the body and provide variety in your workouts!
How to Do the TRX Push Up
Secure the TRX to an anchor or doorframe. Adjust the TRX straps to mid-shin level. Grasp the straps, turn away from the anchor, walk the feet back till your body reaches a horizontal axis and you’re in a push up plank position.
Lower yourself down until your chest is parallel with the straps. (The straps should barely touch the arms when you’re in your push up position).
Bring your feet together, pivot off the toes, and ensure your abs are pulled in and braced throughout the movement.
Gripping the handles tightly, push up and away from the handles, and return to your starting position with arms extended.
TRX Push Up Form
As with the conventional Push Up, the TRX Push Up has come cues that you need to follow in order to achieve proper form. To make sure that you are displaying the proper TRX Push Up form, be sure to,
Keep the shoulders down and back
Brace the core
Keep the wrist in line with the elbow
Maintain a neutral spine
Following these TRX Push Up form tips will allow you to reduce the risk of injury and train the proper movement pattern. Performing exercises properly will translate into other movements and make them easier!
TRX Push Up Benefits
This exercise is a great tool to progress your push-ups and gradually build chest, arm, and core strength. It is very efficient and there are many variations you can perform to progress or regress at your current fitness level. In my opinion, push-ups specifically for women can often be a “dreaded” or “disliked” exercise to perform. The TRX allows for some versatility and can be a great assistive and beginner tool. Patience and practice are key.
TRX Push Up Muscles Worked
Why Is the TRX Push Up Useful
TRX push-ups are a great alternative for individuals of all ages with any form of injuries and/or physical disabilities. With the proper setup and guidance, the TRX push up is a much safer alternative than on the floor push-ups.
What’s great about the TRX push up is that it requires work from the shoulder and core stabilizers; making it a great exercise total body workout. It also poses less stress on the wrists, which is a common setback for those who lack wrist mobility.
Push/Press exercises such as the TRX push up is a functional movement and is a great exercise for athletes to incorporate into their training regimen for the general purpose of developing upper body strength and reinforcing proper shoulder and core stability.
TRX Push Up Variations
TRX Push Up (Adjust Feet Positioning)
Perform the same movement as mentioned above, however, the only difference to modify this exercise is to change up the horizontal axis of the body to a more vertical stance. Adjust accordingly.
Progression: TRX Push Up (Advanced)
Hook your toes through the TRX straps so the tops of your feet face the floor. Lift your body up into a high plank position. Position your hands beneath your armpits. Bend your elbows and lower your chest in between your hands. Push back up and away from the floor and return into a high plank position. Maintain a braced core throughout, ensure you squeeze your glutes, do not let your hips sag, fight to maintain a straight line from your head to your toes (hollow body position).
TRX Atomic Push Up
The TRX Atomic Push Up is a progression of the TRX Push Up that is more advanced! The TRX Atomic Push Up combines the movement of a Push Up and a tuck to give the body an advanced workout. To perform the TRX Atomic Push Up, you will need to adjust the straps to mid-calf height, and then place your feet in the handles. Get into a normal high Push Up position, and make sure that your hands are underneath the shoulders.
When you are ready, perform a normal Push Up by bending at the elbow and letting the torso drop towards the floor. When you return to the high Push Up position, brace the core and bring your knees towards your chest as if you were performing a tuck. Re-extend your legs to come into the high Push Up position again and perform a Push Up. Continue to alternate between the Push up and the tuck to complete the TRX Atomic Push Up!
TRX Inverted Push Up
The TRX Inverted Push Up is another variation of the TRX Push Up that you can perform. In this variation, the handles will be around chest height, and only one foot will be inserted into both handles. You may require the assistance of a partner to help you with the TRX Inverted Push Up.
Your remaining leg will rest on top of the supported leg in a crossed position. Now that the body is in an inverted position, perform the TRX Inverted Push Up by placing your hands underneath the shoulders and completing a Push Up. This is a harder Push Up variation than the TRX Push Up, so you will need to be mindful of extending and flexing your spine!
TRX Push Up Crunch
The TRX Push Up Crunch is very similar to the TRX Atomic Push Up. You will begin in the same position as the TRX Atomic Push Up. Perform a Push Up and return to the high Push Up position. Next, perform an Oblique Crunch on one side of the body by bringing the knees towards your left Obliques.
Perform a Push Up again and then bring the knees to the right Obliques. Continue to alternate between completing a Push Up and then a Crunch to perform the TRX Push Up Crunch.