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Strength

Training Exercise: TRX Chest Press

CRACKYL Staff

By: CRACKYL Staff

January 8, 2025

The push involved in this movement builds your strength for forcible entry or heavy equipment operation

By Firefighter Peak Performance

The TRX Chest Press strengthens your upper body muscles and improves your core stability. By incorporating a full-length TRX setup and focusing on maintaining a rigid plank throughout the movement, this variation simulates the demands of dynamic pushing movements often encountered in tactical scenarios, such as forcible entry or operating heavy equipment. Ready to get started? Let’s go.

Adjust the TRX straps to their full length to perform the TRX Chest Press.

Starting Position

  • Stand facing away from the anchor point, gripping a handle with each hand
  • Extend the arms and position hands shoulder-width apart
  • Step back until there is no slack in the strap
  • Shoulder, hips, and ankles should be in alignment with your core, braced to create an active plank
  • Shoulders are packed down with arms extended

Downward Movement

  • Flex your arms to lower your body down, pulling yourself to the bottom position until your elbows are at 90 degrees
  • Keep your body stiff like a surfboard
  • Exhale into the bottom position

Upward Movement

  • Drive your hands into the handles, maintaining your plank
  • Squeeze your chest and extend your arms to return to the starting position
  • Inhale as you return to the top position

6-Point Self-Check

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:

1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down.

2. Torso: Keep the torso rigid and spine straight as you flex and extend your arms, avoid any rounding through your back.

3. Hips: “Pull” your feet inward slightly to engage the glutes and anchor your body.

4. Legs: Knees are locked to maintain a rigid plank position.

5. Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.

6. Arms: Pull elbows into ribs in the downward movement and return to full extension in the upward movement.

This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.

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