How to do a TRX Push Up Plus
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 8,474
- Popularity Rank
- 1809th
- Difficulty
- Beginner
- Shoulders Strength
- 78 mSCORE 69th
- Equipment Required
Workouts with TRX Push Up Plus
Target muscles worked
Instructions for Proper Form
Adds an extra scapular protraction at the top of a TRX push-up, intensifying the focus on the chest, shoulders, and scapular muscles. Ideal for those looking to enhance push-up depth and shoulder stability.
- Place your extended arms underneath your shoulders and place your feet in the TRX loops before raising your hips off the ground to create a straight line from your shoulders to your heels. Squeeze your shoulder blades together to lower your chest to the floor keeping your arms extended. Separate your shoulder blades to raise your chest back to the starting position. Repeat for the allotted repetitions.
Sets & Reps Calculator
Average TRX Push Up Plus standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to TRX Push Up Plus
1. TRX Push Up
42.7 mSCORESWAPPED 7 TIMESInvolves performing push-ups with hands in TRX straps, increasing core engagement and stability. This variation allows for deeper push-ups, enhancing chest, shoulder, and core strength.
2. TRX Atomic Push Up
30.5 mSCORESWAPPED 6 TIMESCombines a TRX push-up with a knee tuck, targeting the chest, shoulders, core, and legs. This dynamic exercise improves overall strength, stability, and cardiovascular fitness, suitable for advanced fitness levels.
3. TRX Scapular Push Up
50 mSCORESWAPPED 3 TIMESFocuses on the scapular muscles and core stability by performing push-ups using TRX straps. This variation is beneficial for improving shoulder stability and strengthening the upper back and core muscles.
4. TRX W Deltoid Fly
18.1 mSCORESWAPPED 3 TIMESTargeting the posterior deltoids, the TRX W Deltoid Fly emphasizes shoulder strength and stability. This isolation exercise is particularly beneficial for improving posture and shoulder health, as it encourages a full range of motion and controlled movement patterns unlike traditional deltoid exercises.
5. TRX Hammer Pull
26.6 mSCORESWAPPED 3 TIMESTRX Hammer Pull is a bodyweight exercise that primarily targets your shoulders. The use of a TRX strap allows you to easily control your resistance by stepping closer or further from the anchor point. By extending one arm to either side at a time, you can isolate each side, which can help identify and address discrepancies in strength between sides.
6. TRX Bodysaw
45.7 mSCORESWAPPED 2 TIMESThe TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.
7. Push Up
94.5 mSCORESWAPPED 2 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
8. Pike Push Up
59.8 mSCORESWAPPED 2 TIMESPike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.
- Intermediate
- Shoulders
9. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 2 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
10. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 1 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.