Suspension chest press

Also called TRX chest press.

What is a suspension chest press?

A suspension chest press is a standing bodyweight press with your hands in suspension-trainer handles. Face away from the anchor, lean forward and bend your elbows, then press yourself back. Your feet stay on the floor throughout.

Two front three-quarter views of a woman facing away from a suspension anchor, with elbows bent beside her chest on the left and arms straight in front on the right.

How do you perform a suspension chest press?

Set up

Install the trainer on a secure anchor using its manufacturer’s instructions, check the straps and handles, and clear the floor around you. Set both straps to equal length.
Face away from the anchor and hold the handles in front of your chest. Plant your feet about hip-width apart and lean forward onto straight arms, keeping your body in one line. Choose a shallow lean to start.

Execution

Bend your elbows and lower your chest between the handles. Keep the handles apart and your elbows angled back rather than spread straight out to the sides.
Stop at a comfortable depth while the straps stay taut and your shoulders remain controlled. Keep your hips in line with your trunk.
Press through the handles to straighten your arms and return to the starting lean. Finish the set by stepping into a stable upright stance before releasing the handles.

Common mistakes

Letting the hips sag between the handles
Use a more upright angle or shorten the lowering distance until you can hold your body straight.
Letting the straps rub against your upper arms
Adjust the handle spacing and strap length before restarting so the straps can move without dragging over your arms.

Where it fits in a session

Include this movement where it fits the strength session you have planned.

Use the same strap length, foot position and lowering depth when comparing sessions.

Muscles worked

Front

Back

Primary

Secondary

Schematic surface view. Some muscles are partly visible or not shown.

These are the main muscles represented in the guide, not an exhaustive list or a measured activation ranking.

Variations

Push-upPlaces the hands on a stable floor rather than suspended handles.

Frequently asked questions

Are my feet suspended?

No. Your hands hold the handles and your feet stay on the floor. A floor push-up with the feet in the straps is a different setup.

Can I make it easier without changing exercises?

Yes. Use a more upright body angle and a range you can control. Keep track of your strap length and foot position when comparing sets.

Sources

Betts et al. Anatomy and Physiology 2e. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs