How to do a TRX Scapular Push Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About TRX Scapular Push Up
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.
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Alternative Exercises to TRX Scapular Push Up
1. Scapular Pull Up
27.3 mSCORESWAPPED 9 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.
- Beginner
- Trapezius
- Pull Up Bar
2. Bicycle Crunch
91.8 mSCORESWAPPED 7 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.
- Beginner
- Abs
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 7 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.
- Beginner
- Abs
- Vertical Bench (Vertical Knee Raise)
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.
- Beginner
- Abs
6. Sit Up
93.8 mSCORESWAPPED 5 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.
- Beginner
- Abs
7. 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.
8. 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.
9. TRX Bodysaw
45.7 mSCORESWAPPED 4 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.
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.
- Beginner
- Abs
- Pull Up Bar