TRX Push Up Plus being performed with proper form

How to do a TRX Push Up Plus

Reviewed by Jim Parker, CPT, B.A. Kinesiology

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

    Primary Muscles
    Shoulders
    Secondary Muscles
    None

    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.

    1. 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.

    • beginner
      3
      sets
      8
      reps
      1 Set Max
      9
      reps
    • intermediate
      4
      sets
      8
      reps
      10
      reps
    • advanced
      4
      sets
      9
      reps
      11
      reps

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    Alternatives & Variations to TRX Push Up Plus

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    7. 7. Push Up

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    8. 8. Pike Push Up

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      59.8 mSCORESWAPPED 2 TIMES

      Pike 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.

    9. 9. Dumbbell Lateral Raise To Front Raise

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      Dumbbell 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. 10. Dumbbell Lateral Raise

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      An isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.