5 TRX Chest Exercises That Hit Every Part of Your Chest

Ever wonder why your chest still looks flat, no matter how many TRX workouts you try?

Most routines only hit 2 out of 5 chest areas…

Missing the lower, inner, and upper chest portions that create the defined and powerful look.

But after coaching thousands of people with suspension training…

I’ve identified the exact 5 TRX exercises that target every single chest area for complete muscle development.

So in this post, I’m going to show these exercises that systematically build your chest from every angle…

Quickly, safely, and beginner-friendly.

To start, let me show you how to build the lower section that creates separation and depth.

Don’t have time to read the post in full? Then watch the video below to learn the ‘5 TRX Exercises To FORGE Incredible Chest Muscle’…

https://www.youtube.com/watch?v=vGleJdHv4E4

Lower Chest: Build Popping Separation

Think of your lower chest like the edge of a cliff.

It creates that dramatic drop-off that makes everything above it look more impressive and defined.

That edge is your lower pectoralis major, the muscle running along the bottom of your chest…

If this area is underdeveloped, it’s like your chest and abs blend into one flat board.

No dramatic separation.

But build up this lower portion…

And suddenly your chest has that carved, separated look that jumps out from your torso. 

But how do you do that?

Let me show you…

Suspension Training Chest Dips

Grab the bottom straps, not the handles.

Make sure the straps are under your arms…

https://www.youtube.com/watch?v=8ws9IrmXu20

• Slowly lower yourself down until you feel a nice stretch at the bottom of your chest
• Push down and out to press back up
• Focus on bringing your elbows together toward the top
• Really squeeze your chest muscle hard by bringing your elbows together at the top

Bringing your elbows together helps place more emphasis and tension on the chest muscle.

Next, I’ll show you how to target your inner chest for even more fullness.

Inner Chest: Build Fullness

Think of your inner chest like the centerline of a superhero costume.

It’s that defined line running down the middle that makes the entire chest look huge and powerful.

Your inner pectoralis major is what creates this separation between your left and right chest muscles.

When it’s underdeveloped, your chest looks like one flat surface.

But build up that centerline…

And suddenly you’ve got that superhero definition.

Your chest pops forward and looks way more muscular!

But how do you do that?

Let me show you…

Suspension Training Chest Flys

Squeeze your chest together to begin…

https://www.youtube.com/watch?v=uw70hBv5vPg

• Slowly lower yourself down
• Contract your shoulder blades back to get a nice stretch in the chest as you open your arms up
• Drive your elbows together to push yourself back up
• Focus on bringing your elbows together at the top
• Then, squeeze your chest really hard by pushing them together even more

Focus on that bottom stretch and top contraction squeeze for a big range of motion.

Now I’ll show you how to hit your upper chest for that full, rounded look.

By the way if you’re interested in building full body muscle…

Grab my free handbook, “The 7 Skills to Build Muscle with a suspension trainer” below:

Upper Chest: Project Strength From All Angles

Think of your upper chest like the chest plate of medieval armor.

It’s what gives you that powerful, commanding silhouette from the side.

This area, right along your collarbone, is often neglected because standard press moves mostly hit the middle and lower chest.

That’s why so many guys end up with a flat look

But build up this upper section, and your chest projects strength from every angle.

But how do you do that?

Let me show you

Suspension Training High Feet Push-Up

Get your feet high in the straps and get into a push-up position…

HOWEVER: Instead of just mindlessly pressing up and down with this exercise…

Focus on pushing your hands together against the floor, like you’re trying to fold it.

This helps shift the load and tension on your upper chest muscle.

• Push your hands against the floor to squeeze your chest at the top
• Go down slowly
• Keep pushing your hands against the floor and push back up
• At the top, squeeze your chest muscle super hard by pushing your hands together

Then repeat the exercise.

Next I’ll show you how to target your middle chest—the area that ties everything together for complete thickness.

Middle Chest: Build Muscular Thickness

Think of your middle chest like the engine block of a powerful car.

It’s the main source of mass and strength that drives everything else.

This is your sternocostal portion of the pectoralis major, the largest section that runs across the center of your chest.

Without this thick middle section, your chest looks hollow and lacks that impressive bulk.

But build it up…

And suddenly your entire chest has that dense, muscular thickness that commands respect.

But how do you do that?

Let me show you

Suspension Training Chest Press

Start by squeezing your chest together…

https://www.youtube.com/watch?v=Dx1owRthj5Q

• Slowly lower yourself down
• Contract your shoulders back to get a nice stretch at the bottom.
• Push your hands forward and out to press back up
• Focus on bringing your elbows together as you do
• At the top, do this even more, to get a nice squeeze on your chest muscle

And repeat the exercise movement.

Next, I’ll show you how to bring everything together and challenge your entire chest to build explosive strength.

Explosive Chest Strength

Here’s the thing—if you want a chest that’s not just defined, but seriously powerful, you can’t stick to the same old routine.

I hit a plateau myself, grinding out the same chest moves week after week.

That’s when I started incorporating a one-handed move for overall strength…

Each side works solo, so your stronger side can’t bail out your weaker one.

Which means you’ll fix imbalances and build true, balanced strength.

PLUS, it’s just fun to test yourself and see what you’re capable of. 

But how do you do that?

Let me show you

Suspension Training Single Arm Push-Up

Get one hand in the bottom strap. This is just purely for balance….

Then get into a pressing position.

• Lower yourself down slowly
• Then explode up
• Focus purely on the explosive push movement while keeping the other hand stable.

But here’s the truth…

If you want to maximise the muscle and strength chest gains from every rep…

There’s one crucial area you need to have stable and strong:

Your core.

But the problem is, most routines only focus on surface muscles, leaving your deep core stabilisers completely underdeveloped…

Causing back pain and poor movement performance.

So view this post next and I’ll show you the 7 TRX moves that target every layer of your core for real, lasting strength…

No matter your level.

Here’s to your Fitness Freedom!

Coach Adam