45 minute beginner chest workout with TRX at home

Here's everything you need to try our 45 minute beginner chest workout with TRX at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bottom of Press Up Hold
  • Circuit 2
  • Opposite Shoulder Taps from Bear Crawl
  • Inchworm to Press Up
  • TRX Kneeling Tricep Extensions
  • Circuit 3
  • TRX Fall-Outs
  • TRX Mountain Climbers

Circuit 1

Complete this round 4 times.

Bottom of Press Up Hold

Complete 20 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

Follow these cues to perform Bottom of Press Up Hold correctly:

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Circuit 2

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Inchworm to Press Up

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

TRX Kneeling Tricep Extensions

Complete 8 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For TRX Kneeling Tricep Extensions

Follow these cues to perform TRX Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 3

Complete this round 3 times.

TRX Fall-Outs

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For TRX Fall-Outs

Follow these cues to perform TRX Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

TRX Mountain Climbers

Complete 20 repetitions

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Core
Trunk
Anterior Core

TRX mountain climbers are one of the most effective anterior core (abdominal) exercises you can do with a TRX. If your thinking about using your TRX to increase your core strength then this exercise is a good option.

Benefits of TRX Mountain Climbers

The primary benefit of the TRX mountain climber is increase both strength and endurance in the anterior core. As the feet are in the TRX and not in a fixed position is requires a lot more stability than a traditional mountain climber. This exercise can also create adaptations in the upper body through remaining in the top of press up position for extended periods of time.

How To Do TRX Mountain Climbers

  1. Place the feet into the TRX with both the knees and the hands on the floor, then crawl forward so your in the top of press up position with the legs straight and arms straight.
  2. With the upper body remaining in a fixed position, slowly move one foot toward the chest, then move the same leg back to the starting position and bring the other knee to the chest, then alternate between the two for the prescribed number of repetition.

Coaching Tips For TRX Mountain Climbers

Follow these cues to perform TRX Mountain Climbers correctly:

  • Slowly bring the knee towards the elbow
  • Keep elbows locked
  • Move fluidly but not with speed, keeping the hips and shoulders inline.

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This workout was made by Sean Klein

Sean Klein

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