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

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The 6 Best TRX Chest Exercises for a Bigger, Stronger Chest

Want to build a muscular, defined chest using just a TRX suspension trainer? TRX is one of the most versatile and effective tools for chest training.

This suspension training system leverages gravity and your bodyweight to perform dynamic chest exercises that can rival gym machines and free weights.

In this ultimate guide, we will cover the 6 best TRX chest exercises to help sculpt and strengthen your pecs, upper chest, and triceps.

These movements recruit and fatigue the chest muscles in new ways while improving stability and range of motion.

Read on to learn proper form, muscle activation, and tips to maximize each exercise.

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Why Use a TRX for Chest Training?

Here’s why a TRX suspension trainer should be a go-to tool in your quest for a bigger chest:

  • Total-body engagement - TRX movements require core bracing and balance, activating far more muscles than isolation exercises. This leads to increased calorie burn and metabolic benefits.

  • Greater range of motion - Suspension training allows a fuller range of motion, stretching the pecs more than pressing bars or dumbbells. This enables muscle and strength gains missed by other lifts.

  • Progressive loading - The TRX allows easier loading adjustments than heavy benches or machines. Simply change body angle to increase resistance, with infinite adjustments.

  • Train anywhere - A TRX offers a portable chest workout with no equipment or gym membership required. Use it in home, hotels, outdoor areas, and more.

Now let’s get right into these incredible strength and muscle building pressing movements.

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)


  • 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


  • 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


  • 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


  • 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


  • 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


  • 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 Workouts

Here are two sample TRX suspension training chest workouts:

Beginner Chest Workout

  • TRX Atomic Push-up - 3 sets x 6-8 reps
  • TRX Chest Press - 3 sets x 8-10 reps
  • TRX Clock Press - 3 sets x 10-12 reps

Advanced Chest and Triceps Blast

  • TRX Spiderman Push-up - 4 sets x 8-10 reps
  • TRX Chest Press/Fly Combo - 4 sets x 6-8 reps
  • TRX Single Arm Chest Press - 3 sets x Max reps
  • TRX Triceps Extension - 3 sets x 10-12 reps

Perform these TRX chest workouts for 3 days per week, along with adequate protein intake, to pack slabs of muscle onto your pecs.

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

TRX Chest Training Tips

Here are some helpful tips to maximize your chest training efforts with the TRX suspension system:

  • Perform moves through full range of motion for complete muscle recruitment
  • Emphasize the eccentric tempo to maximize time under tension
  • Go for moderate to high rep ranges - 10-15 reps for muscular endurance
  • Combine with focused triceps training for complete upper pushing stimulation
  • Allow at least 48 hours of recovery time between intense TRX chest sessions

Following these strategies along with proper nutrition support will help you carve out dense, defined pecs with your bodyweight.

The TRX system provides all the tools needed to build an impressively muscular chest.

trx atomic pushup ripl fitness

Get a Bigger, Stronger Chest with the Best TRX Exercises

In summary, the TRX suspension trainer enables high intensity chest training using just leverage and bodyweight resistance. These 6 movements provide all the stimulation needed to hypertrophy your pectoral muscles.

The top TRX chest exercises are:

  • TRX Atomic Push-up
  • TRX Chest Press
  • TRX Clock Press
  • TRX Spiderman Push-up
  • TRX Single Arm Chest Press
  • TRX Chest Press/Fly Combo

Train these movements for moderate repetitions with full range of motion to maximize chest activation. Follow the sample TRX workouts provided or create your own chest routines using these exercises as guides.

Combined with proper nutrition to support muscle protein synthesis, these TRX pec moves will help you:

  • Build thicker, denser chest musculature
  • Sculpt an imposing upper body physique
  • Develop tremendous pressing power
  • Take your fitness to new levels

Don’t have a TRX? No worries! Many of these exercises can be adapted with pushup stands, rings, or even towels over a door or pole. Get creative with your training tools.

The bottom line is that your chest has amazing potential for growth and definition. Unlock this potential using the techniques provided in this ultimate TRX chest training guide.

Let me know if you have any other questions! I'm always happy to help with your chest training goals or other aspects of your fitness journey.

Man training with trx fitness straps in the gym chest press ripl fitness

Frequently Asked Questions

What is the best chest exercise?

The TRX chest press-fly combo is one of the most effective chest exercises. By combining horizontal pressing and fly motions, it provides complete pectoral stimulation through full range of motion.

This exercise trains both the front and sides of your chest in one smooth movement.

How can TRX exercises hit my upper chest?

TRX atomic push-ups are one of the best moves for developing the upper pectoral muscles. The inclined body angle targets your upper chest. You can further emphasize the upper pecs by placing your feet or knees on an elevated surface.

What does a chest finisher exercise do?

A chest finisher exercise is one you perform at the very end of your workout, after your chest muscles are fatigued from your heavier compound lifts.

Finishers isolate and exhaust the pecs at the end range of the muscle’s capacity with higher reps and constant tension.

How does the TRX fly work the chest muscles?

The TRX fly provides constant tension on the pectorals through their fullest range of motion.

By allowing gravity to stretch the chest muscles deeply, then resisting against that load as you squeeze your pecs, the fly heightens time under tension for chest development.

Why use suspension training for a chest workout?

Suspension trainers like the TRX leverage gravity and bodyweight to provide an incredibly effective chest workout anywhere.

The dynamic angles hit your chest muscles through movements not possible with free weights or machines. Your core also engages to stabilize, for greater total body benefit.

What muscles does the bench press work?

The bench press mainly targets your pectoral muscles, front deltoids, and triceps. Secondary movers are the shoulder stabilizers like rotator cuff muscles.

However, the bench press provides less core activation and limited range of motion compared to suspension presses.

How can I hit my triceps when training chest?

The best way to fully fatigue your triceps while blasting your chest is by performing pressing moves like TRX atomic push-ups and chest presses.

These strengthen the lockout position of pushes. You can further isolate triceps using the TRX triceps extension at the end of your workout.

Why are eccentric chest exercises important?

Eccentric muscle contractions refer to the lowering phase of each exercise rep. Emphasizing the eccentric enables greater muscle damage and chest growth stimulus.

Performing slow, controlled negatives with moves like the TRX flye builds more muscle than just pressing.

Female athlete in early 50s doing suspended chest press ripl fitness

My Experience Building a Bigger Chest with the TRX

I'll admit, I was skeptical when my friend first recommended I try TRX suspension training to build muscle.

As a long-time free weights guy, I didn't think glorified jungle gym straps could deliver serious strength and size gains.

But I'm glad I took his advice and gave this revolutionary system a shot - it has transformed my chest development.

Feeling That Deep Chest Stretch

The first thing I noticed using the TRX for chest presses and flies was the dramatically increased range of motion compared to dumbbells or machines.

By leveraging my body weight and gravity through a suspension system, I can fully protract my pecs for incredible muscle activation and fascial stretching.

Lowering into that deep stretched chest position and feeling a plyometric rebound out of the bottom has worked my pec fibers like never before. I make sure to emphasize that peak contraction, squeezing at the top for maximum time under tension.

Recruiting Muscle Fibers Everywhere

The multi-angle possibilities of the TRX has hit my chest from all directions.

Doing atomic push-ups with feet elevated absolutely scorches my upper pecs near the collar bones. Then rotating through clock presses alternately blasts the left and right sides with new tension.

I love combining stationary presses with fly movements for a chest shredder pump session. Using the TRX has recruited more pectoral muscle fibers than I ever thought existed!

Forging New Chest Gains

While it took a few workouts to get coordinated locking into the TRX handles from different body angles, once I got efficient technique down I have made serious chest gains.

Following a progressive overload program with measures like timed eccentric reps to spur hypertrophy, I've sculpted new striations and size on my pecs in just weeks. I always finish workouts with chest flies as a punishing metabolic finisher.

Thanks to intelligent TRX programming and a nutrition plan to support muscle protein synthesis, I am forging a bigger, stronger chest I never could have built relying on free weights alone. My lifting partner is jealous of these new gains!

Man performing training in gym. trx chest exercise ripl fitness


1: McGill, S., Andersen, J. T., Horne, A. D., & Zuberi, M. T. (2015). Analysis of pushing exercises: Muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system. Journal of Strength and Conditioning Research, 29(4), 1050-1060. https://doi.org/10.1097/JSC.0000000000000219

2: (n.d.). The effects of Suspension (TRX) versus core stabilization training on postural stability, lumbopelvic control and proprioception in women with DiastasisRecti Abdominis: A Randomized Controlled Trial. Research Square. https://www.researchsquare.com/article/rs-100174/v1

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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