TRX Plyo Push-Up

PushTRX

An explosive push-up variation with feet suspended in the TRX, where the athlete presses up forcefully enough that the hands leave the floor momentarily. The instability of the suspended feet makes the landing and re-stabilization far more demanding than a floor plyo push-up.

Demo: TRX Training

Sets

3

Reps

4-8

Rest

1:30

Contraindications

Wrist/shoulder injuries — avoid until fully rehabbed; requires a strong strict push-up base.

Setup

Feet in foot cradles at mid-calf, strong plank, hands under shoulders.

Execution

  1. 1Lower under control into the bottom push-up position
  2. 2Explode upward hard enough to lift the hands off the floor briefly
  3. 3Land softly with elbows slightly bent to absorb force
  4. 4Immediately reset the plank line before the next rep

Key cues

  • Explode from the chest, not just the arms
  • Soft landing — absorb, don't crash
  • Reset a tight plank between every rep
  • Keep the straps quiet, no swinging

Common faults

  • Landing with locked elbows (injury risk)
  • Losing the plank line on landing
  • Insufficient bottom-position control before exploding
  • Excessive strap swing due to poor foot cradle depth

Tweaks

  • Regress to a fast (non-airborne) tempo push-up first
  • Add a clap for extra explosiveness once controlled
  • Reduce reps and prioritize quality over volume

Regressions

TRX Push-Up (Standard)TRX Atomic Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid

Secondary: Core, Serratus Anterior

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. Explosive/plyometric variations are the most advanced tier — only add once standard and atomic push-ups are mastered with perfect form.

Sources

Attribution: TRX Training