Exercise of the Week: TRX Chest Press

Every Wednesday, STACK will feature an Exercise of the Week to help you improve your overall sports performanceincluding strength, speed, size and flexibility. This week we highlight the TRX Chest Press, an intense upper body and core strength exercise that will also challenge your balance and stability.

Who's Doing It

  • Devin Harris
  • Dahntay Jones

Muscular Benefits

  • Chest, shoulder and arm strength
  • Shoulder stability
  • Core strength

Sports Performance Benefits

  • Powers any skill involving an upper body pressing motion, such as passing a basketball
  • Enhances the ability to tackle or fight off an opponent; for example, offensive linemen use upper-body power to block pass rushers
  • Improves shoulder stability, reducing the risk of injury


  • Hold TRX grip in each hand, facing away from anchor point
  • Assume push-up position with feet directly under anchor point and body at about a 45-degree angle
  • Flex elbows next to sides and slowly lower body until chest is even with hands
  • Forcefully contract chest and flex arms to drive body to start position
  • Repeat for specified reps
  • Sets/Reps: 2x20 with 60 seconds rest

Coaching Points

  • Keep back flat and core tight
  • Perform with control
  • Raise arms slightly to prevent TRX straps from rubbing against arms or shoulders
  • Step forward or backward to reduce or increase challenge


Andy Haley Andy Haley - Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami University...
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