How to do a TRX Scapular Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Scapular Push Up
Instructions for Proper Form
Focuses 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.
- 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 Scapular Push Up 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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to TRX Scapular Push Up
1. Scapular Pull Up
27.3 mSCORESWAPPED 10 TIMESA bodyweight exercise focusing on shoulder stability and scapular retraction. It targets the upper back and improves posture. Unlike traditional pull-ups, the emphasis is on engaging the shoulder blades rather than pulling the body up.
2. Bicycle Crunch
91.8 mSCORESWAPPED 8 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
3. Push Up
94.5 mSCORESWAPPED 7 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
4. Vertical Knee Raise
92 mSCORESWAPPED 6 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
5. Plank
92.8 mSCORESWAPPED 5 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. TRX Push Up
42.7 mSCORESWAPPED 4 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.
7. TRX Atomic Push Up
30.5 mSCORESWAPPED 4 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.
8. Sit Up
93.8 mSCORESWAPPED 4 TIMESSit Up is one of the most common exercises out there. It’s a bodyweight exercise that targets your core. Sit Ups are very similar to Crunches, however, rather than raising just your shoulder blades off the ground, you raise your entire upper body. This gives you a bit more range of motion than Crunches, however you’ll start to lose some tension in your core at the top of the movement.
9. Balance Trainer Shoulder Tap Planks
57 mSCORESWAPPED 3 TIMESAn advanced plank variation that incorporates shoulder taps to challenge the core, shoulders, and arms. Executing this on a BOSU balance trainer significantly increases the exercise's difficulty, promoting superior core stability and balance.
- Intermediate
- Abs
- BOSU® Balance Trainer
10. Hanging Knee Raise
73.4 mSCORESWAPPED 3 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.