TRX Push Up Plus
The TRX Push Up Plus is an advanced bodyweight exercise that combines a suspended push-up with scapular protraction to target the chest, shoulders, and serratus anterior. By suspending the feet in the TRX straps, this movement significantly increases core engagement and requires superior stability compared to traditional floor-based push-ups.
Since this exercise places high demands on shoulder stability and core endurance, our AI analyzes your RPE and rep performance to ensure you aren't compromising form due to fatigue. If your daily recovery data indicates upper body soreness or reduced HRV, the app may suggest reducing the volume or swapping for a stable floor-based variation to protect your shoulder joints. Additionally, by tracking your progress over time, the AI can distinguish between chest fatigue and core failure, adjusting your programming to address the specific weak link.
Form Cues
- Secure your feet firmly in the TRX cradles at mid-calf height
- Brace your core to maintain a straight line from head to heels
- Lower your chest until it is just above the floor
- Push explosively back to the starting position
- Round your upper back at the top by pushing your shoulder blades apart
- Don't let your hips sag or your lower back arch
- Don't flare your elbows out excessively wide
- Don't shrug your shoulders up towards your ears
- Don't skip the extra push and protraction at the top of the movement
- Don't allow your head to drop forward towards the floor
Common Mistakes
- Sagging hips or hyperextending the lower back
- Skipping the scapular protraction (the 'plus') at the top
- Dropping the head forward out of alignment
- Flaring elbows too wide placing stress on shoulders
- Uncontrolled swinging of the TRX straps
Muscles Worked
This exercise primarily targets the pectoralis major and triceps for pressing strength, while the suspended foot position forces intense engagement of the core stabilizers to prevent spinal extension. The 'plus' portion of the movement specifically activates the serratus anterior, a crucial muscle for shoulder health and scapular stability.
Primary
Secondary
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