TRX Chest Press

Muscles worked by the TRX Chest Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidAbsRectus AbdominisTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Suspension Trainer

Also called: trx, trx straps, suspension straps, bodyweight straps, inversion straps.

How to do the TRX Chest Press

1. Adjust the suspension trainer handles to mid-calf height.
2. Stand facing away from the anchor point, holding a handle in each hand, arms extended.
3. Lean forward into a plank position, keeping your body straight from head to heels.
4. Lower your chest towards your hands by bending your elbows, maintaining tension in the straps.
5. Press back up to the starting position, fully extending your arms and squeezing your chest.

Form tips

• Keep your core engaged throughout the movement to maintain a rigid plank.
• Control the eccentric (lowering) phase for better muscle activation.
• Adjust your foot position to modify difficulty: closer to the anchor for easier, further for harder.
• Ensure your elbows track slightly out and back, not flaring wide.

At a glance

TRX Chest Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "trx-chest-press",
  "name_en": "TRX Chest Press",
  "name_de": "TRX Brustpresse",
  "name_es": "Press de Pecho con TRX",
  "description_en": "A compound push exercise using a suspension trainer to build chest strength and stability.",
  "description_de": "Eine Verbundübung mit dem Schlingentrainer, um Brustkraft und Stabilität aufzubauen.",
  "description_es": "Un ejercicio compuesto de empuje que utiliza un entrenador de suspensión para desarrollar fuerza y estabilidad en el pecho.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "suspension_trainer",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "rectus_abdominis",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "push_day",
    "calisthenics"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Adjust the suspension trainer handles to mid-calf height.",
    "Stand facing away from the anchor point, holding a handle in each hand, arms extended.",
    "Lean forward into a plank position, keeping your body straight from head to heels.",
    "Lower your chest towards your hands by bending your elbows, maintaining tension in the straps.",
    "Press back up to the starting position, fully extending your arms and squeezing your chest."
  ],
  "instructions_de": [
    "Stelle die Griffe des Schlingentrainers auf Wadenhöhe ein.",
    "Stelle dich mit dem Rücken zum Ankerpunkt, halte je einen Griff in jeder Hand, Arme ausgestreckt.",
    "Lehne dich in eine Plank-Position nach vorne, halte deinen Körper gerade von Kopf bis Fersen.",
    "Senke deine Brust zu deinen Händen, indem du die Ellbogen beugst und die Spannung in den Gurten hältst.",
    "Drücke dich zurück in die Startposition, strecke die Arme vollständig aus und spanne die Brust an."
  ],
  "instructions_es": [
    "Ajusta las asas del entrenador de suspensión a la altura de la mitad de la pantorrilla.",
    "Ponte de espaldas al punto de anclaje, sosteniendo un asa en cada mano, con los brazos extendidos.",
    "Inclínate hacia adelante en una posición de plancha, manteniendo tu cuerpo recto de la cabeza a los talones.",
    "Baja tu pecho hacia tus manos doblando los codos, manteniendo la tensión en las correas.",
    "Empuja hacia arriba a la posición inicial, extendiendo completamente los brazos y contrayendo el pecho."
  ],
  "tips_en": [
    "Keep your core engaged throughout the movement to maintain a rigid plank.",
    "Control the eccentric (lowering) phase for better muscle activation.",
    "Adjust your foot position to modify difficulty: closer to the anchor for easier, further for harder.",
    "Ensure your elbows track slightly out and back, not flaring wide."
  ],
  "tips_de": [
    "Halte deinen Rumpf während der gesamten Bewegung angespannt, um eine stabile Plank zu bewahren.",
    "Kontrolliere die exzentrische (senkende) Phase für eine bessere Muskelaktivierung.",
    "Passe deine Fußposition an, um die Schwierigkeit zu ändern: näher am Anker für leichter, weiter weg für schwerer.",
    "Achte darauf, dass deine Ellbogen leicht nach außen und hinten zeigen, nicht weit ausgestellt sind."
  ],
  "tips_es": [
    "Mantén tu core activado durante todo el movimiento para mantener una plancha rígida.",
    "Controla la fase excéntrica (descenso) para una mejor activación muscular.",
    "Ajusta la posición de tus pies para modificar la dificultad: más cerca del anclaje para más fácil, más lejos para más difícil.",
    "Asegúrate de que tus codos se muevan ligeramente hacia afuera y hacia atrás, sin abrirlos demasiado."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/trx-chest-press-start.webp",
      "peak": "images/flat/trx-chest-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "trx-chest-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.