Suspension Close-grip Chest Press

Suspension Close-grip Chest Press

The Suspension Close-grip Chest Press is a fantastic exercise that primarily targets your chest muscles, specifically the pectoralis major. This exercise is performed using suspension straps, commonly known as TRX straps, which provide an unstable surface to engage your core muscles and enhance overall strength and stability. The close-grip hand position in this exercise places more emphasis on the triceps muscles, making it an excellent option for those looking to tone and strengthen their arms. Additionally, the Suspension Close-grip Chest Press also engages the shoulders and core muscles as stabilizers, offering a full-body workout. This exercise is highly adaptable to your fitness level and can be modified to increase or decrease the intensity. By adjusting the angle of your body, you can challenge yourself more or make it easier depending on your goals and abilities. Building strength and endurance in the chest muscles can enhance upper body strength for daily activities and support proper posture. Remember to focus on maintaining proper form throughout the exercise. Control the movement, keep your core engaged, and breathe steadily. The Suspension Close-grip Chest Press is an effective way to target your chest, triceps, and core muscles, ultimately helping you achieve a stronger and more defined upper body. So grab those straps and get ready to feel the burn!


  • Start by setting up a suspension trainer at chest height.
  • Hold onto the handles with your palms facing each other in a close-grip position.
  • Walk your feet forward and lean your body back to create tension in the straps.
  • Engage your core and keep your body in a straight line from head to toe.
  • Lower your chest towards the handles, maintaining control and stability throughout the movement.
  • Pause briefly when your chest is close to the handles.
  • Press back up to the starting position by fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to breathe continuously and focus on maintaining proper form.

Tips & Tricks

  • Maintain proper form throughout the exercise to target the chest muscles effectively.
  • Increase the difficulty of the exercise by adjusting the height of the suspension straps.
  • Squeeze your chest muscles at the top of each rep to maximize muscle activation.
  • Engage your core muscles to stabilize your body throughout the exercise.
  • Control the movement by performing the exercise slowly and with intention.
  • Gradually increase the intensity by reducing the stability of the suspension straps.
  • Don't forget to breathe properly during each repetition.
  • Incorporate this exercise into a well-rounded chest workout routine for optimal results.
  • Adjust your foot placement to target different areas of the chest.
  • Listen to your body and stop if you experience any pain or discomfort.


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