TRX push-up FOR CHEST MUSCLES

The most obvious exercise for a TRX exercise is the pushup for you pectoral muscles. It consists of hooking your feet into the handles (your feet facing down) and doing the pushups in this manner.

Why is this different the TRX push-up from the normal plain push-up?
Since your legs are not stable on the ground, but they swing in the air on the handles, the exercise works the core muscles much better. Next day you might easily have muscle strain in your abdomen. The other thing is that because you need to balance, TRX puts a different strain on your chest muscles than what you are used to so far.s

And because your stagnant chest muscles are exposed to strain to which they are not accustomed the growth starts again.

With the TRX push-up, you must to pay more attention to the correct posture than usual. You also need to constantly stretch your abdominal muscles, buttocks and thigh muscles to practice the correct posture as a whole, and keep your back straight, with no arches.

Don’t be surprised if you can’t do as many push-ups as you normally do, as the TRX version is much harder than the traditional one.

TRX push-up FOR UPPER CHEST MUSCLES

This TRX exercise is significantly harder than the  TRX push-up I wrote about above. Using this variation, you put your legs higher so you can work the upper part of your chest muscle better.

Your shoulders will work much more, too, because of this I strongly advice you a throughout warm-up routine before this TRX exercise. Don’t forget, men over 40 should take care of their body all the time! 😉

TRX Chest Press

If you want to imitate a chest-press machine, use the TRX in an angle.

  • Grasp the handles and pull out the TRX to tension
  • Standing with your back to the door, step forward to a distance, you might find challanging and push with your arms,until your arms are almost completely straight. This is the starting position.
  • Slowly bend your arms (like at a push-up), hold the handles wider than shoulder width.
  • Push yourself into the starting position and meanwhile bring the TRX handles gradually together, making your chest muscles more contracted.

The more you move backward with your feet, the more horizontal your body will be, meaning the harder it will for you.

Training different parts of your pectoral with TRX

Just with bench press, you can use TRX to train different areas of your pectoral muscle. The closer the TRX handles are to your collarbone, the better the upper fibers of your pectoral muscle work, and the lower the handles are, the more the lower area of your pectorals is used.

Chest FLY

Yes, you can also imitate chest fly with TRX. The position is similar to the TRX chest press, I wrote you about above and it is also true that the further you move your legs backward, the harder the TRX chest fly will be because you’ll get more parallel to the floor.

I recomend you a middle position at start and then you can decide – after a few sets – if it’s good for you or not.
Don’t forget to squeeze your glutes, quads and your whole core.

Before you start pre-squeeze your chest and open your arms slowly. When you reach the lowest position, pause, then slowly get back to the original position and squeeze the handles (and while doing so you also squeeze your pectorals).
The deeper you get down, the better you train your chest muscles with TRX.
A full range of motion will get the best results.

Don’t do it fast! I usually do 4-5 sets of 10-12 reps. If your chest muscles are not tired enough after 5 sets of this TRX exercise, next time step back some more to get more parallel and have more resistance.

Remember : being over 40 doesn’t mean that you should neglect your body!

If you have any questions, please comment below.