TRX Decline Push-Up

Upper Chest, Shoulders, TricepsTRX Suspension Trainer

An advanced push-up variation with feet elevated in TRX straps and hands on the floor. This shifts emphasis to your upper chest, shoulders, and triceps while forcing your core to stay rock-solid.

How to do it

1Place your feet in the TRX foot cradles and set up in a high plank position on the floor.

2Lock your body in a straight line from head to heels, squeezing your core and glutes.

3Inhale as you bend your elbows and lower your chest toward the floor with control.

4Keep your elbows tucked at roughly a 45-degree angle relative to your torso.

5Exhale as you press firmly through your palms to return to the top plank position.

Common mistakes

Sagging hips and lower back — dumps stress directly into your lumbar spine.

Flaring elbows straight out to the sides — overstresses the shoulders and cuts power.

Cutting the range of motion short — deprives your chest muscles of full engagement.

Breathing

Inhale on the controlled descent toward the floor; exhale as you press back up.

Make it harder or easier

To make it easier, raise the strap height so your feet are closer to the ground.

To make it harder, slow down the eccentric lowering phase to 3–4 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.