TRX Chest Press to Roll-Out
Strengthen your core & chest with the TRX Chest Press to Roll-Out! Press, extend, and pull back for a full-body burn. Adjust intensity to your level!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Setup:
- Attach the suspension trainer to a sturdy anchor point at about waist height. Ensure it is secure.
- Adjust the length of the straps as needed so that the handles are roughly at chest level when you are in position.
2. Starting Position:
- Stand facing away from the anchor point with the suspension trainer handles in each hand.
- Grab the handles with a neutral grip (palms facing each other).
- Walk forward until your body is at a slight angle to the ground, with your feet together and your body in a straight line from head to heels.
- Keep your core engaged, shoulders relaxed, and back straight.
3. The Chest Press:
- Inhale and bend your elbows to lower your body towards the handles.
- Keep your elbows at about a 45-degree angle from your body and press your body away from the handles as you exhale, extending your arms back to the starting position.
- Focus on squeezing your chest muscles at the top of the movement.
4. Transition to Rollout:
- After completing the chest press, maintain a firm grip on the handles.
- Slowly roll your body forward by extending your arms, allowing your body to lean forward while keeping a straight line from your head to heels.
- Continue rolling out until you feel tension in your core, ideally stopping when your body is at about a 45-degree angle to the ground.
5. Return to Start:
- Engage your core and pull yourself back to the starting position by bending your elbows and dragging your body back up to the starting angle.
- Return to the upright position by performing another chest press.
6. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips for Beginners:
- If this exercise feels too challenging, adjust the angle of your body to make it easier by standing closer to the anchor point.
- Ensure that your movements are controlled; avoid using momentum to perform the exercises.
- Focus on your form and maintain a straight line during both the chest press and rollout portions to maximize effectiveness and minimize injury risk.