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?

Maybe you’ve pressed up and down for months, but you feel it more in your shoulders and triceps than your chest…

It’s common. And it’s not your fault.

Most routines only hit 2 out of 5 chest areas, missing the lower, inner and upper chest portions that create the defined, 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, you need to understand why a TRX works so well for building your chest…

For the complete TRX exercise list, see my 16 best TRX exercises post

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

Why a TRX Works So Well for Your Chest

A suspension trainer isn’t just a gym replacement for chest training. In a few ways, it’s better:

1. More tiny stabilising muscles working: the straps are unstable, so your core, shoulder girdle, pelvis, and back stabiliers all work to keep you steady. You build functional strength, not just chest size.
2. Adjustable resistance: step back towards the anchor to make it harder, or stand more upright to make it easier. That makes every exercise work for any level, as long as your technique comes first.
3. Easier on your joints: the straps move with you, so you load your muscles rather than your shoulders and wrists. That matters more and more as you get older.
4. A natural range of motion: gym machines make you fit them. A TRX moves with your body, so you can stretch and squeeze your chest through a range that suits you.

But none of that matters if your chest isn’t the muscle doing the work…

The Key Technique Behind These Exercises

When you just press forward, your triceps and front shoulders help out and take the load away from your chest. The worse your technique, the more work they do.

That’s why so many people feel a TRX chest workout everywhere except their chest.

The fix is simple: bring your arms across your body...

Your chest muscle’s main job isn’t to push forward.

It’s to bring your arms across your body.

So in the exercises below, you’ll focus on bringing your elbows together (or, in the push-ups, pushing your hands together against the floor).

You’re mimicking exactly what your chest is designed to do, so it takes the load.

Keep that one focus in mind for every rep, and you’ll feel the difference straight away.

Now let me show you how to build the lower section, which creates separation and depth…

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

If you struggle to feel your chest with a normal chest press, try these. I’ve found them more effective for 3 reasons:

1. A bigger stretch: at the bottom, you can get your shoulders and elbows right back behind your body to fully open up your chest.
2. More chest, less shoulder: pushing down and away puts more emphasis on your chest and less on your front shoulders.
3. A better squeeze: the straps don’t rub on your arms, so you can bring your elbows together across your body much more easily.

More squeeze, more growth.

Here’s how to do them:

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

Grab the bottom straps, not the handles, and place them under your arms, holding them in a hammer grip.

1. Slowly lower yourself down until you feel a nice stretch at the bottom of your chest.
2. Push down and away to press back up.
3. Focus on bringing your elbows together towards the top, and squeeze your chest hard.
4. Don’t straighten your arms at the top. Keep a slight bend to keep the tension on your chest and off your triceps.

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

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

And don’t assume you need a big angle for these to work. An isolated muscle is much weaker on its own, so you can use a gentle angle and still get great development.

Squeeze your chest together to begin…

1. Slowly lower yourself down, bending your elbows as you open your arms up.
2. Pull your shoulder blades back to get a deep stretch across your chest.
3. Drive your elbows together to push yourself back up.
4. At the top, straighten your arms and squeeze your chest really hard, like you’re nipping a pen between your pecs. Bent arms at the top put the tension on your front shoulders. Straight arms put it all on your chest.

Safety tip:

Never create the stretch by straightening your arms and pushing your hands behind your body. It can cause injury. Bend your arms and pull your shoulder blades back instead. Try it standing first to feel the difference.

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

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

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

This shifts the load and tension onto your upper chest.

1. Push your hands against the floor to squeeze your chest at the top.
2. Go down slowly.
3. Keep pushing your hands against the floor and push back up.
4. At the top, squeeze your chest 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

The chest press is the #1 exercise I get questions about in the Fitness Freedom Athletes community, usually along the lines of:

“When I do the TRX chest press, I don’t feel my chest engaged. My triceps are doing the pushing. Not sure what I’m doing wrong.”

Here’s the fix. Keep your shoulders pulled back and down throughout, and start by squeezing your chest together…

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

1. Slowly lower yourself down.
2. At the bottom, pull your shoulders back to stretch your chest, and stay there for a second. No bouncing.
3. Push your hands forward and out to press back up, focusing on bringing your elbows together as you do.
4. At the top, try to make your elbows touch, and squeeze your chest hard for at least 2 seconds.

For the full step-by-step setup, and the 4 mistakes that stop the chest press building your chest, see my complete TRX chest press guide.

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.

1. Brace your core and squeeze your glutes, so your hips stay square and don’t twist or sag.
2. Lower yourself down slowly.
3. Then explode up.
4. Focus purely on the explosive push with your working arm, keeping your other hand stable in the strap.

More TRX Guides by Body Part

• TRX Chest Exercises
• TRX Arm Exercises
• TRX Core Exercises
• TRX Back Exercises
• TRX Leg Exercises
• TRX Shoulder Exercises

FAQ

Can you build chest muscle with a TRX?
Yes, but only with the right technique. Your chest doesn’t know what you’re holding. It only knows the tension you place on it. Slow down, get a deep stretch at the bottom, and bring your elbows together to squeeze hard at the top. That’s what turns the straps into a real chest builder.

What is the best TRX exercise for chest?
The TRX Chest Press is the foundation, building the middle of your chest where most of your mass comes from. But no single exercise hits every area. That’s why this post uses 5: dips for the lower chest, flys for the inner chest, high feet push-ups for the upper chest, the press for the middle, and single arm push-ups for strength.

Are TRX push-ups better than regular push-ups?
They’re harder, and in most cases more effective. The straps are unstable, so your chest, shoulders and core all work harder to control the movement. You can also get a deeper stretch at the bottom than you can on the floor. And you can make them easier or harder just by changing your body angle.

How often should you train chest with a TRX?
2–3 times per week is plenty for most people, with at least a day’s rest in between so the muscle can recover and grow. If you’re following a full-body routine, you’ll hit your chest in most sessions anyway. Consistency week after week beats smashing it once and being too sore to train again.

Can you get a bigger chest without weights?
Absolutely. I ditched the weights in 2016 and built more chest muscle with a suspension trainer than I ever did in the gym. The key is muscle-centric technique: isolating the chest so your bodyweight becomes a serious load. Then progress by changing angles, slowing the tempo and moving onto harder variations like the single arm push-up.

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