TRX Push-Up (Feet Elevated)

Setup

Set straps to a height matching a bench (roughly knee to hip height). Place both feet in the foot cradles, hands on the floor slightly wider than shoulder width.

Execution

1. 1Set a straight line from shoulders to ankles before starting
2. 2Lower the chest to just above the floor with elbows at 45 degrees
3. 3Keep hips from sagging or piking throughout the descent
4. 4Press back to full extension

Key cues

• Straps stay still — brace against sway
• Chest leads the movement, not the chin
• Squeeze glutes to protect the low back
• Full lockout at the top

Common faults

• Hips sagging due to weak core bracing
• Feet-in-strap position too high, taking away balance
• Elbows flaring to 90 degrees
• Rushing the eccentric

Tweaks

• Raise strap height further for more load
• Add a shoulder tap at the top for stability work
• Pause 2 seconds at the bottom

Muscles

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. Higher strap height = more decline angle = more upper-chest/shoulder loading and more core anti-extension demand.

Sources

• TRX-Style Calisthenics You Can Do Anywhere — TRX Training
• TRX Training Manual — Push-Up variations

Attribution: TRX Training