An advanced unilateral pressing progression using a single TRX handle for support while performing a near one-arm push-up with feet on the ground or in the straps. Builds toward true one-arm push-up strength while training massive anti-rotation core demand.
Demo: TRX Training
Sets
3
Reps
3-6 per side
Rest
1:30
Contraindications
Requires a solid strict push-up base (20+) before attempting; high shoulder/wrist demand.Setup
Shorten one strap to about hip height. Take the handle in one hand, get into a wide-footed plank with the free hand behind the back or lightly touching the floor.
Execution
- 1Brace hard against rotation before starting the descent
- 2Lower the working side down while the strap assists just enough to control the movement
- 3Keep hips and shoulders square to the floor throughout
- 4Press back up, resisting any twist toward the working arm
Key cues
- Wide stance for a stable base
- Anti-rotation — hips and shoulders stay square
- Let the strap assist, don't lean on it
- Full lockout each rep
Common faults
- Rotating the torso toward the working arm
- Using too much strap assistance (defeats the purpose)
- Narrow stance causing tipping
- Flaring the working elbow excessively
Tweaks
- Increase strap assistance by shortening further for beginners
- Elevate feet for more difficulty
- Reduce assistance over time until near-full one-arm push-up
Regressions
Muscles
Primary: Pectoralis Major, Triceps Brachii, Core (Anti-Rotation)
Secondary: Anterior Deltoid, Obliques
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. Single-limb variations are advanced — only attempt after mastering bilateral atomic push-ups. Strap assistance can be dialed down gradually as a true progression path to a one-arm push-up.
Sources
- TRX-Style Calisthenics You Can Do Anywhere — TRX Training
- Al Kavadlo on Calisthenics For Functional Fitness (unilateral progression philosophy)
Attribution: Al Kavadlo / TRX Training