TRX Single-Arm Chest Press
What Is the TRX Single-Arm Chest Press?
TRX Single-Arm Chest Press is a compound exercise that primarily targets the chest and also engages the front of the shoulder, the triceps and the muscles of the trunk. It is an advanced-level movement: pressing against one handle while the other arm stays out of the exercise means the body wants to twist toward the working side, and the abs and obliques have to stop it.
The press itself works like a push-up. The handle stays at chest level, the elbow bends as the body leans in, and the chest and triceps push the body back to upright. Because only one arm is on the strap, each side carries more of the load than in the two-handed TRX Chest Press, so it trains each side separately and shows up any difference between them.
The lean of the body sets the difficulty. The more horizontal the body and the closer the feet are together, the more weight rests on the strap. Standing more upright, or taking a wider split stance, makes it easier. Keeping the hips and shoulders square is the point of the exercise, so lean only as far as you can without twisting.
This variation suits trainees who already control a TRX Push-Up and can hold a solid plank without the hips dropping. If it is too hard, build up with the two-handed TRX Chest Press and an anti-rotation drill such as the Cable Pallof Press first.
Muscles Worked
- Pectoralis Major
- Primary
- Deltoid
- High
- External Oblique
- Medium
- Rectus Abdominis
- Medium
- Serratus Anterior
- Medium
Instructions
- Shorten the straps to about chest height and hold a single handle in one hand.
- Face away from the anchor, with your feet in a staggered split stance, and walk forward until the strap is taut.
- Hold the handle at chest level with the elbow bent and close to your ribs, and rest your free hand on your hip.
- Brace your abs, squeeze your glutes and keep your head, hips and heels in one line.
- Lean forward as you lower your chest toward the hand, keeping your hips and shoulders square.
- Stop when your upper arm is level with your chest and your elbow has not dropped behind you.
- Push through the handle to straighten the arm and return to the upright starting position without twisting.
- Finish your reps, then turn around and repeat on the other arm.
Common Mistakes
Twisting toward the working arm
Letting the shoulders and hips turn toward the handle turns the press into a rotation and takes the work off the trunk.
Sagging hips
Dropping the hips while leaning in puts the load on the lower back instead of the chest and trunk.
Elbow dropping behind the body
Lowering the elbow far past the ribs strains the front of the shoulder, so stop when the upper arm is level with the chest.
Slack strap
Letting the strap go loose at the top, or leaning in too fast, makes the movement jerky and costs control.
Bent wrist
Letting the wrist fold under the handle puts the load on the wrist instead of keeping the forearm in line with the strap.
Using the free arm for balance
Pushing off with or swinging the free hand removes the anti-rotation demand, so keep it still at your side or on your hip.
Injuries
TRX Single-Arm Chest Press is a medium risk exercise when performed with proper technique. All of the body weight is carried by one arm and held in line by the trunk, so the shoulder and the lower back take the stress when form slips.
The usual strain points are the front of the shoulder, if the elbow drops far behind the body or flares out, and the lower back, if the hips sag or the torso twists toward the working arm. Keep the elbow close to the ribs, keep the ribs down and the glutes tight, and stop the lean before the hips begin to drop. Keep the strap taut through the whole set, and do not let it rub against the arm.
If you cannot keep the body still, make the exercise easier by standing more upright or widening the stance rather than pushing through. The TRX Chest Press and the Incline Push-Up are good regressions, and the TRX Single-Leg Chest Press is another way to add balance demand once this feels steady.
Stop if you feel pinching or sharp pain in the shoulder, or pain in the lower back. Anyone with a history of shoulder instability or a recent shoulder or back injury should check with a clinician before using this exercise.
- Primary Focus
- Chest
- Equipment
- Suspension trainer and body weight
- Modality
- Strength
- Difficulty
- Advanced
Alternative Exercises
Frequently Asked Questions
- Q: How is this different from the TRX Chest Press?
Only one arm presses, so each side carries more of the load and the trunk has to resist twisting toward the working side. If you want a lighter version, start with the TRX Chest Press, and for a narrower grip, try the TRX Chest Press (Close Grip).
- Q: How do I make it easier or harder?
Standing more upright and widening the split stance makes it easier, while leaning further forward and bringing the feet closer together makes it harder. Change one thing at a time and keep the body from twisting.
- Q: Should I do the same number of reps on both sides?
Yes. Start with the weaker side and match its rep count on the stronger side so the gap does not grow.
- Q: Which foot should be forward?
Either works, and the side you choose changes how the trunk resists rotation. Pick one stance and keep it for the whole set, then use the same stance on the other arm.
- Q: What should I feel working?
The chest and front of the shoulder should do the push, with a strong brace through the abs and sides of the waist. If your lower back does the work, reduce the lean.