TRX Close-Grip Push-Ups

Do you want to improve your upper body strength and challenge your balance and coordination while you’re at it? TRX close-grip push-ups are the best exercise for doing both of these things, featuring all the benefits of push-ups!

The TRX close-grip push-up emphasizes the engagement of upper-body muscles like the pectoralis major, triceps, and anterior deltoids. Due to its unstable body position, it integrates muscle groups like the obliques, quadriceps, and wrist flexors to aid stability. Integrating this exercise into your routine can make it easier to target more muscle groups at once and boost benefits.

How To Do

  1. Find a TRX setup or prepare one on a sturdy anchor point.
  2. Adjust the TRX straps so that they are fully lengthened.
  3. Start by standing facing away from the anchor point.
  4. Grasp the TRX handles in each hand.
  5. Position the handles at your shoulders. The straps should be taut. If not, take a few steps forward until they are.
  6. From this position, walk your feet back to the anchor point to establish an incline with the body.
  7. The body should form a straight line with heels elevated off the floor.
  8. Turn the wrists into a neutral grip, palms facing each other, and straighten the arms. This is your starting position.
  9. Inhale, engaging the core as you lower your chest to your hands.
  10. Pause at the bottom.
  11. Exhale, pressing into the TRX grips to return to the starting position.

Tips From Expert

  • Keep your wrists straight. Do not allow them to bend. This can place excess strain on the joint and raise the risk of injury.
  • Prioritize mind-to-muscle connection during the TRX close-grip push-up to improve muscle engagement. This can be done by focusing on emphasizing tricep activation in the movement.
  • Adjusting foot position can modify exercise intensity during the TRX close-grip push-up. Due to gravity, the farther back the feet go, the more challenging the exercise is. Likewise, the closer the feet are to the original standing point, the easier it is.

Optimal Sets and Reps

Pinpoint your health and fitness goals before creating your workout program. Once you do, you can cement the ideal sets and reps to enhance your training results.

Training Type Sets Reps
Strength Training 3–5 3–5
Hypertrophy 3–4 8–12
Endurance Training 2–3 8–15
Power Training 3–5 2–6 (Explosive)
Optimal Sets & Reps of TRX Close-Grip Push-Ups

How to Put in Your Workout Split

TRX close grip push-ups are one of the many push-up variations out there. They are a bodyweight exercise that emphasizes the use of upper-body muscles like the triceps brachii. They are also an accommodating exercise that can be used by people of all fitness levels.

  • Upper/Lower Body Split — Upper and lower body splits are divided by upper and lower body muscle groups, with core exercises integrated into either. Since the TRX close grip push-up focuses mainly on upper body muscles, we advise programming it into upper body days.
  • Muscle-Focused Split — Muscle-focused workouts are categorized based on the muscle groups targeted. The TRX close grip push-up would fit best into chest, triceps, and shoulder days.

The TRX close grip push-up is an efficient dynamic exercise for improving muscular endurance and strength. Since it is a bodyweight exercise, there are no loading recommendations to provide.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Triceps Lateral Heads

The triceps brachii of the upper arm is made up of three heads: the lateral, medial, and long heads. We use the lateral triceps head in day-to-day movement patterns like changing clothes or picking up a bag.

In TRX close-grip push-ups, the triceps lateral head is activated as a primary muscle to establish arm movement. When pressing away from the TRX hand grips, it helps straighten the arm to perform the push-up motion.

Triceps Medial Heads

The triceps medial head is another head comprising the triceps brachii. Located at the back of the upper arm, this muscle supports elbow stability during arm movement.

This muscle is utilized in various daily actions, like closing a door. Strengthening this muscle through exercises like TRX close grip push-ups can improve health and functionality. This positively impacts functional and athletic performance while reducing potential injury risks.

Triceps Long Heads

The long head is the largest of the triceps heads, extending from the scapula (shoulder blade) to the elbow joint. Due to its attachment, it aids stability and establishes movement in the shoulder and elbow joints.

Compared to the other two heads, the triceps long head contributes the most to elbow extension at low shoulder elevations. In the TRX close-grip push-up, this muscle stabilizes the elbow and shoulder joints while establishing arm movement.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Anterior Deltoid

Muscles located at the front of your shoulder region

Clavicular Head Of Pectoralis Major

The pectoralis major of the chest consists of three heads: the clavicular, sternocostal, and abdominal heads. The clavicular head is around the clavicle, also known as the collarbone. Its primary function is to create movement in the collarbone and arm.

Every time you raise your arm above your head to reach for something, you use the clavicular head. Although it acts as a secondary muscle in the TRX close-grip push-up, it is essential for its assistance. Without its engagement, movement in the arms and chest would be incredibly limited when performing the push-ups.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is the largest of the three heads. It makes up the broad fan-shaped part of the pectoralis major situated at the sternum.

During arm adduction, the arm moves towards the body. Emphasizing training that strengthens this muscle is critical for supporting functionality in everyday actions like pushing open doors. It is used in this exercise to establish the close-grip position and enable arm movement.

Abdominal Head Of Pectoralis Major

The abdominal head is the last of the three heads of the pectoralis major. It forms the lower section of the chest right above the abdominal muscles. During the TRX close grip push-up, the abdominal head of the pectoralis major creates arm movement. It pulls the arm toward the body’s midline while performing the exercise.

Anterior Deltoid

The anterior deltoid is one of three heads that comprise the shoulder deltoid. It makes up the front of the deltoid muscle at the shoulder. It is responsible for arm movements at the shoulder joint, including forward and rotational arm motions.

It is also used in various forward arm movements to boost momentum in walking and running. In this exercise, the anterior deltoid helps to drive the body up and away from the TRX handlebars.

Upper Rectus Abdominis

The upper rectus abdominis is a muscle in the upper abdomen that stretches to the pubic bone. In its contracted form, it bulges to create what is popularly known as a six-pack. Its functions include trunk flexion (curl) and spinal column movement.

This muscle plays an important role in core stability, adjusting pelvic tilt, and protecting the lower back from injury. Strengthening it with the TRX close grip push-up can prevent respiratory and posture-related disorders like low back pain.

Lower Rectus Abdominis

The lower rectus abdominis makes up the other section of the front abdomen muscles. In the TRX close grip push-up, the lower rectus abdominis stabilize the spine and prevent injury risk. This helps coordination and balance while performing the exercise.

Erector Spinae

The erector spinae, or spinal erectors, include a group of large, superficial muscles. These reach from the lower back to the neck. Their functions include lateral flexion (side bending) and extension (straightening) of the neck and spine.

As the erector spinae helps maintain healthy spinal column curvature, maintaining strength in this muscle is critical. It deters poor posture, back pain, and other spinal issues. The erector spinae are used in TRX close-grip push-ups to maintain a neutral spine and aid stability.

Obliques

The obliques are above the rib cage, on the sides of the abdomen. They are often categorized as external or internal obliques. The external obliques are the largest, extending from the pelvis to the lower half of the ribs. The internal obliques are smaller, resting under the external obliques by the hip bones.

Strengthening the obliques impacts the stabilization and protection of the spine, aiding rotational and lateral bending movements. They are activated in this exercise to stabilize the trunk and maintain a neutral spine while performing the push-up.

Quadriceps

The quadriceps comprise four distinct muscles on the front of the thigh. These establish the leg movement required to walk and jump. In the TRX close grip push-up, the quads are integrated as a secondary muscle. They keep the legs straight and support form during the exercise.

Wrist Flexors

The wrist flexors are located in the forearms and wrists. People use their wrist flexors every day to write, type, and text. These wrist muscles are used in this exercise to hold the TRX handlebars and maintain grip while performing the exercise.

Wrist Extensors

The wrist extensors reach from the wrist to the forearm and are needed to enable wrist extension and adduction. In wrist adduction, the wrist bends inward, while in the wrist extension, the hand is drawn backward to the forearm.

For this exercise, the wrist extensors aid wrist stability to protect the joint from injury. This prevents the wrist from bending and twisting while performing the TRX close grip push-ups.

Equipment

Bodyweight

Suspension System

Suspension System

Versatile equipment for bodyweight exercises. Anchors to a door or beam for adjustable resistance workouts.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Side Lying Tricep Press

Tricep Dip On Bench

TRX Tricep Extension

Forearm Push-Up

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Triceps Dip

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Cable Reverse Grip Tricep Pushdown

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Dumbbell Close-Grip Press

Who Should Do?

Those Seeking To Improve Upper Body Strength

For anyone seeking to improve upper body strength, TRX close-grip push-ups are an effective exercise to consider. It targets various upper body muscles to stimulate hypertrophy and strength improvements. 

Improved upper body strength has numerous benefits, including better posture and coordination. Exercises like the TRX close grip push-up can enhance joint stability, reduce injury risk, and enhance performance. 

Calisthenic Athletes

In calisthenics, body weight is the only form of resistance designed to improve functional strength and performance. In most cases, calisthenic exercises can be done anywhere, but occasionally, they utilize equipment to increase the range of motion. 

The TRX close grip push-up is an example of a calisthenic exercise. It utilizes body weight and TRX equipment to challenge the lifter’s range of motion, coordination, and stability. This can benefit calisthenic athletes by improving balance, coordination, and strength in the upper body. 

Who Should Not Do?

Those With Injuries In The Wrist

Any lifter with an injury to the wrist is not advised to perform the TRX close grip push-up. If the injury is fresh, such as a sprain, performing this exercise can further agitate the injury. 

An exercise to consider instead of the TRX close grip push-up is the forearm plank. It places less tension on the wrist and more weight load on the forearms. 

Anyone With Chronic Shoulder Injuries

Any lifter with chronic shoulder injuries should not perform this exercise. If the shoulder has a limited range of motion, the lifter may suffer from injury-associated pain. 

Whether you have a shoulder strain or rotator cuff injury, we do not advise performing the TRX close grip push-up. The weight load placed on the shoulder joints has the potential to increase pain-related symptoms. 

Benefits Of TRX Close-Grip Push-Ups

Increases Core Activation

One of the benefits of integrating the TRX close-grip push-up into your training routine is increased core activation. It activates the obliques and the upper and lower rectus abdominis. 

The elevated position of the exercise, paired with the unstable hand placement, challenges the lifter’s stability and coordination. This, in turn, forces the lifter to engage multiple muscle groups to help stabilize and promote balance during the exercise. With core activation comes improvements in trunk stabilization, posture, balance, and even athletic performance. 

Improves Upper Body Strength

Another benefit of TRX close grip push-ups is that they can drastically improve upper body strength. They activate numerous upper body muscles, including the triceps, anterior deltoids, and pectoralis major. 

Strength can be improved by engaging these muscle groups. Strength gains can be found whether you’re training once or three times a week. Integrating this exercise alongside other upper-body movements can stimulate improvements in strength in the upper body. 

Supports Wrist Stability

In this case, stability refers to the joint’s capacity to maintain alignment and prevent unnatural or unwanted movement. When joints go outside their normal range of motion, the risk of injury is significantly increased. 

This is why improving joint stability is so important. Decreasing joint instability can reduce the risk of injuries like sprains, osteoarthritis, and hyperextension. Emphasizing exercises that strengthen the muscles surrounding a joint can improve the support and stability of the joint in question. 

Frequently Asked Questions

Are TRX close-grip push-ups effective?

TRX close-grip push-ups are a productive exercise for improving upper body strength. This exercise engages numerous muscle groups to improve strength and muscle mass.

What does the TRX close grip push-up work?

The TRX close grip push-up is primarily an upper-body exercise, though it integrates core and lower-body muscles. Some example muscles include the pectorals, wrist extensors, rectus abdominis, and anterior deltoids.

Is it good to do the TRX close-grip push-up every day?

It is not recommended to do any exercise every day. The muscles need appropriate time to rest and recuperate to grow stronger. Without proper rest time, the muscles will be weakened, with a higher potential for injury risk.

How many TRX close-grip push-ups should I do?

This will depend on your training goals. Since the TRX close grip push-up is a bodyweight exercise, adjusting time under tension, repetitions, and rest can influence intensity. Check here for how many push-ups a day to see results. 

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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