I Did TRX Close-Grip Push-Ups For 30 Days: The Surprising Results

With most of my training consisting of functional bodyweight exercises, push-ups remain a core part. This includes different variations that can change the exercise difficulty and target focus. Their versatile nature makes them well-suited to working out while traveling with minimal equipment and limited time.

In other challenges, I’ve tried different push-up progression methods. This includes changing the movement pattern and adding external resistance. I’ve found each one enjoyable. Next on my list is the TRX close-grip push-up. 

I want to perform them every day to see if I can increase my arm size and core strength. I’ll aim to start small while learning the movement and slowly build my volume. With this, here are my main TRX close grip push-up benefits after a month of performing them!

Doing TRX Close-Grip Push-Ups Every Day For A Month — My Experience

I kept a diary to document my experiences and challenges. Hopefully, this will give you a better idea of what might happen when you try the challenge yourself.

Week 1

In most of my challenges, I always try to spend the first week learning the general movement. This is especially important to reduce injury risk if it’s something I haven’t done before. In week one, I’m going to start with five sets of 10 repetitions. 

I’m familiar with the general push-up movement. However, the unstable nature and greater range of motion when using the TRX provide a good challenge. I’ll aim to add five repetitions to each week while keeping the same amount of sets.

After day one, I realized using a close-grip position with the TRX is pretty challenging. I have to focus on keeping my elbows tucked in, which is taking some getting used to. However, tensing my triceps at the top of the push allows me to feel them working. 

At the end of the week, I’m starting to enjoy the movement. I’m more familiar with the different technical elements but it’s still challenging. Let’s see how I go when adding another five repetitions. 

Week 2 

In week two, I increased my training volume to five sets of 15 repetitions. I feel confident enough in the general movement to start applying some progressive overload. This should help to improve the size and strength of my tricep muscles. 

Luckily, there’s a local park next to me with a sturdy frame. I’ve been able to easily attach my TRX and start my repetitions. However, finding a suitable anchor point is something to bear in mind if you work out at home. 

At the end of week two, my triceps and core muscles are certainly being worked. I can feel them in each repetition. The close grip position and unstable movement pattern mean they have to be engaged at all times. 

I think I’ll keep the volume the same for week three. I’ve noticed that I’m losing balance a little bit towards the end of the last set. This could be because I’m performing them all in one go. So, I’m going to wait until the end of week three to increase the volume again. 

Week 3 

As with most of my challenges, week three should be where I start to notice some real differences. I’ve been putting in the hard work with hopefully enough volume and intensity. 

Volume can be quite hard to gauge sometimes. Therefore, it’s good to know how many push-ups you should be able to do. I’ve applied the same principles to T push-ups throughout this challenge. 

One thing I’ve noticed is that my pressing strength feels better. The larger tricep training volume has improved their function and my awareness of activating them. Because of this, TRX close-grip push-ups could be a great accessory exercise to compound pressing movements. 

Now that I’m a few days into week three, I’ve stopped losing balance toward the end of the last set. I think my full-body coordination has improved, allowing me to maintain a more stable exercise position.

With this, I’ll definitely be increasing the volume for the last week. If I struggle, I can just bring my feet up a little to reduce the difficulty. It’s one of the things that makes this movement so versatile. With week three finished, it’s time to move into the last week of the challenge. Hopefully, I’ll see some more benefits! 

Week 4

The aim of this week is to perform five sets of 20 repetitions to get to 100 every day! I feel like I’ve progressed enough to cope with this. However, I’ll still focus on the correct technique to reduce potential injury risk. 

I can confirm that my tricep muscles have gained some size. I can see the difference in the mirror for sure now. While I regularly work my triceps, I guess the extra volume has helped. 

I’m finding the increased volume quite hard. Performing TRX close grip push-ups isn’t easy, even at my experience level. Because of this, I’m performing each repetition under control and taking breaks towards the end of each set when needed. 

At the end of week four, I can’t believe the challenge is already over! I guess I’ve gotten used to the challenge format now, so it feels more like a part of my daily routine. With that, it’s time to pack away my TRX and reflect on my results and the key changes I’ve experienced!

Results And Key Changes

At the end of the challenge, I want to share the five best benefits I experienced. These were after performing TRX close grip push-ups every day for a whole month. 

My Pressing Strength Felt A Lot Better

Pressing strength refers to the ability of the body to overcome resistance when performing a pressing movement. It is primarily determined by muscle mass, function, and limb coordination.

I generally focus on bodyweight movements such as push-ups, pull-ups, and dips. However, I try to include weekly bench press training when I can access the equipment.

The TRX close-grip push-up uses the tricep brachii muscles as the primary movers. These play a key role in the second half of the press, also known as the lockout. 

Performing a high volume of dedicated tricep training improved their strength and function. This improved my bench press strength, even though I regularly perform several other pressing movements. With this, the TRX close grip push-up offers an excellent accessory pressing exercise to improve performance.

I Increased My Core Engagement

The core muscles consist of your abdomen, pelvis, and lower back. They help provide support and stabilize your body position during movement, activity, and sports performance. Therefore, correctly engaging your core is a vital part of each of these aspects. 

In a previous article, I discussed the benefits of doing push-ups every day for a week. In this, keeping the straight body position improved my core stability.

TRX close-grip push-ups demand a higher level of core strength and mobility compared to standard push-ups. The added instability requires the core to work harder to maintain proper exercise form. Performing this exercise with higher training volumes is an excellent way to enhance core engagement and improve overall core function.

At the end of the challenge, I felt much more confident in my core engagement. I had to focus on maintaining it during each repetition. This increased core function is great for my other training movements and daily traveling activities.

The Size Of My Tricep Muscles Increased

Muscle growth, also known as muscular hypertrophy refers to the increase in size of a muscle. It requires a suitable training stimulus and adequate dietary intake to take place. The same principles apply when looking to develop the tricep brachii muscles.

The TRX close grip push-up movement requires the arms to stay close together with the elbows tucked in. This shifts the primary focus onto the tricep brachii muscles as they work to extend the arms to the top position. 

The anterior deltoids also play an important secondary role. One study looking at the normal push-up vs. the TRX showed a +5.4% better muscle activation with the TRX. Therefore, other muscles may experience increased muscle growth. Increasing the training volume for my triceps brachii significantly improved their size. The volume was sufficient to provide an effective training stimulus.

My General Posture Improved

Good posture helps maintain a stable body position during movement and activity. It can also reduce injury risk by distributing force when the body works against resistance. The core muscles support and stabilize the body position. Thus, they play a principal role in postural control.

As discussed above, TRX close-grip push-ups require high degrees of core engagement and strength. Because of this, four weeks of dedicated training improved my general posture. Having a stronger core improved my awareness of my body position, allowing me to better respond to deviations.

I Improved My Functional Movement And Coordination

Functional movement refers to movements heavily used in real life. The way our muscles and limbs move together or coordinate plays a role in this. The TRX close-grip bench press uses a functional pressing movement. The triceps work hard to push the body away from the handles while the core keeps a stable position. 

Performing four weeks of this dedicated functional strength training improved my functional movement and coordination. My training volume and stimulus provided by the TRX offered a high enough intensity. Because of this, everyday movements such as pushing the door open or getting up from the floor felt easier.

How To Do A TRX Close-Grip Push-Up 

How To Do

1. Attach a TRX suspension kit to a high anchor point. Ensure the anchor point is sturdy and capable of holding your body weight. Adjust the straps to a fully lengthened position. 
2. Take a couple of steps forward from the anchor point and stand facing away from it. Grasp one TRX handle in each hand using a neutral grip (palms facing each other).
3. With your feet together, come onto the balls of your feet. Lean forward until the TRX handles are at lower chest height. Your arms should be at right angles with your elbows tucked in.
4. Walk back slightly until you can assume the correct form. 
5. While keeping a straight body position, extend your arms. This is the correct starting position.  
6. Engage your core. Inhale and bend your elbows until your hands reach lower chest height. Your elbows should be at right angles at the bottom position.
7. Exhale while pressing through the TRX grips to return to the starting position. Contract your triceps brachii muscles as your arms come straight.

Tips

• Ensure you perform a suitable warm-up consisting of tricep brachii and wrist stretches. This prepares the primary movers and joints for the exercise. Avoid letting your wrists bend at any point.
• Focus on tensing your tricep brachii muscles as you extend your arms at the top of the movement. This helps develop a better mind-muscle connection to improve muscle growth.
• Perform small foot adjustments to change the exercise intensity. Bringing your feet up reduces the exercise intensity. Bringing them back increases it. 
• Check the TRX gear and anchor point before performing your repetitions. This ensures that both are safe and fit for purpose. 

Final Thoughts

The TRX close-grip push-up is a fun push-up variation that requires increased core strength and full-body coordination. The close grip position preferentially targets the tricep brachii muscles, making it a versatile tricep-building exercise.

If you’re looking to take your body weight push-ups to the next level, this is a great option. All you need is a suitable anchor point and TRX bands that can be carried around in your gym bag. Have a go for yourself and see if you get some of the same benefits I did!l content

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