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

Jan 26, 2024

Best TRX Chest Exercises To Build A Bigger Chest 💥

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! 💪

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. 🔥

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

TRX chest press: The classic TRX chest builder
TRX clock press: Hit all areas of the chest
TRX chest fly: Stretch the pecs for maximal chest growth
TRX chest press-fly combo: The ultimate chest burnout
TRX single-arm chest press: Unilateral overload for more muscle
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

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:

💥 Increased range of motion really stretches the pecs under tension

💥 Stable base engages more core and stabilizer muscles

💥 Simple progressions and regressions make moves adjustable

💥 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! 💪

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! 💥

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:

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

✔️ Use a neutral grip (palms facing in) to maximize pec engagement

✔️ Lean into the TRX and engage your core to avoid swinging

✔️ Adjust the strap length to make moves harder or easier

✔️ Higher rep ranges (10-15) tend to work better for hypertrophy with bodyweight moves

✔️ Mix up angles, grips and intensities to continually shock the muscles

So what are you waiting for? 😃

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 💪

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.

For More Training Advice + Diet and Lifestyle visit us Combat Creatine

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

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

Best TRX Chest Exercises To Build A Bigger Chest 💥

What is the TRX and why use it for chest?

How to set up the TRX for chest exercises

1. TRX Atomic Push Up

How To:

Muscles Worked:

Tips:

2. TRX Chest Press

How To:

Muscles Worked

Tips:

3. TRX Clock Press

How To:

Muscles Worked:

Tips:

4. TRX Spiderman Push-up

How To:

Muscles Worked:

Tips:

5. TRX Single-Arm Chest Press

How To:

Muscles Worked:

Tips:

6. TRX Chest Press to Fly Combo

How To:

Muscles Worked:

Tips:

Sample TRX Chest Workout

Key Tips

Key Takeaways:

FAQ Best TRX Exercises

What are some of the best trx chest exercises?

How can I target my upper chest with trx exercises?

Are trx exercises just bodyweight or can I add resistance?

Do trx chest exercises work the triceps too?

What are some good trx chest finishers?

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

Using The TRX Suspension Trainer

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

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

The TRX System

TRX: Highly Effective Chest Training

References

﻿For More Training Advice + Diet and Lifestyle visit us Combat Creatine

Creatine

Triceps

Biceps

Chest

Back

Shoulders

Legs

Glutes

Nutrition

Fitness

Lifestyle

Supplements

Popular Posts

Women Should Take Creatine: Top 10 Reasons | Creatine For Women

Does Creatine Break a Fast During Intermittent Fasting?

How Does Creatine Work: The Ultimate Guide to Muscle Growth and Strength

Creatine Supplements Ultimate Guide: The Benefits of Creatine Monohydrate

Creatine HCL vs Monohydrate: Which is Better for Your Fitness Goals?

Creatine Powder Vs. Pills: Which Is The Better Option?

Creatine Monohydrate Gummies Essential Guide

Does Planet Fitness Have a Sauna or Steam Room or Hot Tub?

14 Common Chest Expander Exercises

For More Training Advice + Diet and Lifestyle visit us Combat Creatine