6 TRX Chest Exercises for a Bigger Chest - Best TRX Workout!

6 TRX Chest Exercises for a Bigger Chest - Best TRX Workout!

Jan 26, 2024

trx chest press ripl fitness

Best TRX Chest Exercises To Build A Bigger Chest πŸ’₯


Want a bigger, more muscular chest? If your chest routine needs a kick in the pants, it's time to add some TRX chest exercises! πŸ’ͺ


The TRX suspension trainer is an awesome tool for hitting your pecs from new angles and ramping up the intensity. With just a few simple adjustments, you can turn basic bodyweight moves into savage chest builders.


In this guide, I'll share 6 of the best TRX chest exercises guaranteed to set your pecs on fire. πŸ”₯


Whether you're a beginner or advanced lifter, you'll find challenging new moves to mix things up.


Let's get growing!


What is the TRX and why use it for chest?

How to set up the TRX for chest exercises

  1. TRX chest press: The classic TRX chest builder
  2. TRX clock press: Hit all areas of the chest
  3. TRX chest fly: Stretch the pecs for maximal chest growth
  4. TRX chest press-fly combo: The ultimate chest burnout
  5. TRX single-arm chest press: Unilateral overload for more muscle
  6. TRX spiderman push-up: Unique twist on the push-up

Sample TRX chest workout to try

Key tips for bigger chest gains with the TRX


trx chest press woman ripl fitness


What is the TRX and why use it for chest?


If you're not familiar, the TRX is a suspension trainer consisting of two ropes with handles that you anchor overhead. By adjusting your body angle and grip, you can crank up the intensity on basic bodyweight moves like push-ups.


This makes the TRX a great tool for chest training because:


πŸ’₯ Increased range of motion really stretches the pecs under tension

πŸ’₯ Stable base engages more core and stabilizer muscles

πŸ’₯ Simple progressions and regressions make moves adjustable

πŸ’₯ Suspended position provides a new training stimulus


So while the TRX might not replace heavy barbell bench press, it's an awesome supplemental tool for bigger chest gains! πŸ’ͺ


Man performing trx training in gym ripl fitness

How to set up the TRX for chest exercises


Most chest exercises are done in a suspended push-up position facing the anchor point. Set the TRX straps to mid-length so your body forms an angled plank when gripping the handles.


Depending on the exercise, you may need to adjust the length. The lower the handles, the harder the exercise will be.


Make sure to keep your core braced and body in a straight line.


puhups trx chest training ripl fitness


1. TRX Atomic Push Up


The TRX atomic push-up is the ultimate bodyweight chest exercise, combining a traditional pushup with the core activation of planks.


The atomic blast fully engages the pectorals, triceps, and anterior deltoids while training core stability.


How To:

  • Assume push-up position with feet in TRX , maintaining a straight line from head to heels
  • Keep core and glutes engaged, brace abdominals
  • Bend elbows and lower chest towards floor
  • Push through palms back to starting position, fully extending elbows
  • Pull knees to chest forming a knee tuck movement


Muscles Worked:

  • Pectoralis major and minor
  • Triceps
  • Deltoids
  • Serratus anterior
  • Core (rectus abdominis, obliques, transverse abdominis)


Tips:

  • Keep hips stable, do not sag or hike up
  • Avoid shoulder injury by stopping elbows above level of hands (modify angle if needed)
  • Increase difficulty by elevating feet or splitting stance into TRX atomic pike pushup




2. TRX Chest Press


This powerful horizontal pressing movement is one of the most effective TRX exercises for building pec and tricep mass.


It allows you to load resistance with body leverage.


How To:

  • Stand facing anchor point with feet very wide in plank position holding TRX handles
  • Keeping torso rigid, lean body back while extending arms until chest is engaged and body is in straight line
  • Bend elbows to lower body into deeply stretched chest position
  • Press back to starting position, straightening arms fully


Muscles Worked

  • Pectoralis major and minor
  • Triceps brachii
  • Anterior deltoids
  • Serratus anterior
  • Core musculature


Tips:

  • Maintain engaged plank position with no sagging
  • Go deep into stretch for full pec stimulation
  • Keep elbows tight to sides, do not allow outward flare




3. TRX Clock Press


This unique combination exercise trains chest, shoulders, and core coordination. The rotational loading dynamically engages the pecs.


How To:

  • Stand sideways to anchor point, feet very wide in plank, holding right handle overhead and left handle at hip
  • Rotate torso clockwise, pressing right arm overhead while lowering left one until stretch through chest and abdomen
  • Reverse the movement, rotating counterclockwise back to start
  • Complete reps then switch which arm starts overhead


Muscles Worked:

  • Pectoralis major
  • Anterior deltoids
  • Obliques
  • Glutes and lower body stabilizers


Tips:

  • Maintain rigid core and plank posture through movement
  • Focus on diagonally opposites shoulder and hip rotating together
  • Move slowly and controlled on both concentric and eccentric





4. TRX Spiderman Push-up


This exercise combines a suspended pushup with a knee tuck for tremendous core, chest, and upper body activation.


It trains pushing strength while challenging your torso to resist rotation.


How To:

  • Assume a high plank position with feet in TRX handles, body straight from head to heels
  • Bend elbows and lower chest towards floor
  • As you descend, lift right knee up and across body towards left elbow
  • Press back to starting position while returning right foot to floor
  • Alternate by bringing left knee to right elbow on next rep


Muscles Worked:

  • Pectorals
  • Triceps
  • Deltoids
  • Rectus abdominis
  • Obliques
  • Gluteus medius


Tips:

  • Maintain rigid head-to-heel body alignment throughout movement


5. TRX Single-Arm Chest Press


While the traditional TRX Chest Press works both arms simultaneously, the single-arm version allows you to isolate one side at a time for greater stability, range of motion and pectoral focus.


How To:

  • Stand facing anchor point with feet wide in a staggered stance, holding one handle at chest height
  • Keeping torso rigid, lean body back while extending one arm until chest is engaged and body is in straight line
  • Bend elbow to lower body into a deep chest stretch
  • Press back to starting position, straightening arm fully
  • Repeat on opposite arm


Muscles Worked:

  • Pectoralis major
  • Anterior deltoids
  • Triceps
  • Core musculature


Tips:

  • Maintain engaged plank posture with no sagging
  • Prevent rotation by keeping unused arm tight to obliques
  • Achieve full shoulder extension and chest protraction


6. TRX Chest Press to Fly Combo


This exercise hybrid trains your chest through both horizontal adduction and fly motions for tremendous pectoral recruitment through fullest possible range of motion.


How To:

  • Stand wide stance holding handles at chest height
  • Press body back while extending arms until torso is flat and engaged chest is stretched
  • Allow elbows to bend outward into a stretched fly position
  • Squeeze chest to return elbows back in line with shoulders
  • Press body back forward to complete movement


Muscles Worked:

  • Pectoralis major
  • Pectoralis minor
  • Anterior deltoids
  • Triceps
  • Serratus anterior


Tips:

  • Maintain rigid posture do not sag hips or overarch lower back
  • Control tempo on the eccentric fly portion to prevent elbow flare
  • Can perform single arm for increased demand

Sample TRX Chest Workout


Here's a quick TRX chest workout to get you started:


  • TRX Chest Press: 3 x 10-12 reps
  • TRX Clock Press: 3 x 8 reps (each side)
  • TRX Fly: 3 x 12-15 reps
  • TRX Single-Arm Press: 2 x 8-10 reps/arm
  • TRX Push-Up to Failure


Do this 1-2 times per week in addition to your regular chest routine. Your pecs won't know what hit 'em! πŸ’₯


TRX straps Young fitness couple workout with TRX straps trx chest ripl fitness


Key Tips


To get the most chest growth from the TRX, keep these tips in mind:


βœ”οΈ Really focus on squeezing and stretching the pecs through a full range of motion. This constant tension is key!


βœ”οΈ Use a neutral grip (palms facing in) to maximize pec engagement


βœ”οΈ Lean into the TRX and engage your core to avoid swinging


βœ”οΈ Adjust the strap length to make moves harder or easier


βœ”οΈ Higher rep ranges (10-15) tend to work better for hypertrophy with bodyweight moves


βœ”οΈ Mix up angles, grips and intensities to continually shock the muscles


So what are you waiting for? πŸ˜ƒ


Integrate these killer TRX chest exercises today and get ready to blow up your chest development!


Your shirts will be bursting at the seams in no time.


trx atomic pushup ripl fitness


Key Takeaways:


  • The TRX suspension trainer adds an awesome new training stimulus for chest growth
  • Focus on TRX presses, flies, clock presses and unilateral variations
  • Adjust body angle and rep ranges to make moves harder or easier
  • Really squeeze and stretch the pecs through a full range of motion
  • Mix up your grip, angles and intensities to promote new muscle growth
  • Use the TRX to complement, not replace, free weight chest training πŸ’ͺ


Best TRX Exercises ripl fitness


FAQ Best TRX Exercises



What are some of the best trx chest exercises?


Some of the most effective chest exercises with the trx suspension trainer include trx push-ups, trx chest press, trx chest fly, trx chest press-flye combo, and trx single arm push-ups.


These go-to chest exercises really allow you to work your chest muscle and pectoral muscles while engaging your core muscles.


How can I target my upper chest with trx exercises?


Exercises like the trx chest press-flye combo, trx inverted chest press, and trx clock press variations are great for hitting the upper pectoral muscles and upper chest.


The key is to adjust your body position to a more 'stretched' chest position when lowering your chest.


Are trx exercises just bodyweight or can I add resistance?


While the trx system relies on bodyweight resistance and suspension, you can make exercises harder by elevating your hips above chest height or using just one foot on the ground.


The trx makes bodyweight training very versatile.


Do trx chest exercises work the triceps too?


Yes, trx chest exercises like push-ups and presses will engage the triceps as synergist muscles.


Mixing in some dedicated tricep extensions at the end of your trx chest workout can really finish off your upper body nicely.


What are some good trx chest finishers?


Tough finishers like the eccentric chest fly, trx plyo push-up, and the trx atomic oblique push-up (which also works the chest and back) are brutal ways to fatigue the pecs after your main exercises.


A simple chest finisher like a drop set of push-ups to failure also works wonders.


Can I just do trx chest exercises or should I combine with bench press?


The trx alone provides good variety for your chest training, especially when strategically combining different exercises into full-body workouts.


But for maximum chest development, you'll likely want to keep incorporating bench press variations and other free weight exercises alongside your trx chest work.


Man doing push ups training arms with trx fitness straps ripl fitness


Using The TRX Suspension Trainer


Incorporating TRX training into your upper body workout can transform your fitness routine, especially when targeting the chest. With six exercises to hit every part of your pecs, TRX workouts offer a unique blend of stability and strength training.


Unlike traditional methods, the TRX suspension trainer allows for a full range of motion, giving you a 'stretched' chest position that maximizes muscle engagement and growth.


If you don’t have a TRX yet, consider integrating these exercises to improve your chest workout significantly.


Fitness couple workout together with TRX straps outdoors ripl fitness


TRX Chest Fly, Chest Flye, & TRX Chest Press-Flye Combo


Start your next chest training session with a TRX chest press.


This basic chest movement may look simple, but it’s incredibly effective at increasing pectoral muscle recruitment.


Move on to the TRX chest flye, which is unparalleled in stretching and building the pecs. For those aiming to hit the back-end of your chest and improve overall upper body strength, the TRX single-arm chest press and TRX back exercises are excellent additions.


Remember, higher repetitions work best for hypertrophy, so aim for sets of 10-15 reps.


TRX For Other Body Parts (Target Core, TRX Inverted Row, Triceps) ripl fitness


TRX For Other Body Parts (Target Core, TRX Inverted Row, Triceps)


Incorporating a TRX workout doesn't just end with the chest. The suspension trainer allows you to hit other major muscle groups as well. The TRX inverted row is one of those exercises that hammers your upper back and lats throughout the movement. It's often included on lists of best TRX back exercises.


For triceps, moves like the TRX tricep extension and TRX push-ups provide constant tension to really fatigue the arm extensors. While the chest press may look like it's all about the pecs, it's actually highly effective for the triceps too.


The TRX is also clutch for core training. Exercises like the TRX crunch and plank engage your entire midsection while the unstable base challenges your shoulder joint and stabilizers. Even chest movements like flyes require serious anti-rotation from the core.


When performing these exercises, push yourself back to the starting position with control to avoid injury and ensure maximum muscle engagement. Whether you're doing a TRX chest circuit or mixing in bodyweight chest training, the TRX offers unique bodyweight equivalents for increasing pectoral muscle strength and size. Even though the chest press may look a little different from traditional bench presses, the results are just as impressive, if not more so.


So while chest will always be a priority with the TRX, don't neglect the opportunity to strengthen your entire upper body and core. Mixing in back, arm and ab exercises creates an incredibly well-rounded full-body workout.


The TRX System ripl fitness


The TRX System


If you are looking for exercises to be more effective in your routine, integrating TRX can be a game-changer.


The unique suspension system provides a dynamic challenge to your muscle stabilizers, leading to more balanced growth and injury prevention.


While regular TRX workouts can include the hardest chest exercises, they also provide scalable options for beginners.


Starting with the hardest chest exercise you can handle and working your way up ensures continuous improvement and adaptation.


As you go from your hardest chest exercise to more moderate ones, the TRX system allows for easy adjustments, making it suitable for all fitness levels.


TRX: Highly Effective Chest Training ripl fitness


TRX: Highly Effective Chest Training


Overall, whether you are a seasoned athlete or a beginner, TRX training offers versatile and effective ways to enhance your upper body workout.


By focusing on the chest and incorporating exercises that target the shoulder joint and back, you can achieve a well-rounded, powerful physique.


So, get ready to transform your next chest training session with the power of TRX!


References

"The effects of performing integrated compared to isolated core exercises" published in PLOS ONE compares core muscle activation during various strength training exercises, including TRX exercises. The study highlights that TRX exercises effectively engage core muscles, providing a significant training stimulus similar to traditional weight exercises, which is beneficial for overall strength and stability during chest exercises. Read the full study here.


"Muscle Activation during Push-Ups with Different Suspension Training Systems" published in the Journal of Sports Science and Medicine explores the muscle activation levels achieved during suspension training push-ups compared to traditional push-ups. The research indicates that suspension push-ups, such as those performed with a TRX system, require greater muscle activation, particularly in the core and chest muscles, enhancing the effectiveness of chest workouts. Access the article here.


"Effects of TRX versus traditional resistance training programs on measures of muscular performance in adults" published in the Journal of Fitness Research compares the outcomes of TRX training with traditional resistance training. The findings show that TRX training is equally effective in improving muscle strength, endurance, and flexibility. The study specifically notes improvements in core stability and overall muscle activation, making it a valuable addition to chest training routines.




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PS: Make sure you check out the rest of our Chest Training Guides:

The 10 Best Chest Exercises for Building Muscle

11 Must-Try Cable Chest Exercises to Build a Bigger, Stronger Chest

10 Best Dumbbell Chest Exercises for Building Your Pecs

The 5 Best Chest Exercise Machines for Maximum Growth in 2024

5 Best Compound Chest Exercises for Building a Bigger Chest

16 Best Kettlebell Chest Exercises: Pump Up Your Pecs

5 Best Chest Workout Machines for Maximum Muscle Growth

14 Common Chest Expander Exercises