Suspended One-Arm Single-Leg Push-Up (TRX): Form, Sets, Tips & FAQ

Learn the Suspended One-Arm Single-Leg Push-Up (TRX) to build chest, triceps, shoulder stability, and anti-rotation core strength. Step-by-step form, sets by goal, common mistakes, FAQs, and recommended gear.

Suspended One-Arm Single-Leg Push-Up (TRX): Form, Sets, Tips & FAQ

Chest / Suspension Strength

Suspended One-Arm Single-Leg Push-Up (TRX)

Advanced Suspension Trainer (TRX/Rings) Strength • Stability • Anti-Rotation

The Suspended One-Arm Single-Leg Push-Up is a high-skill unilateral press that loads the chest, triceps, and front delts while demanding intense core anti-rotation and shoulder stability. One hand presses through a suspension handle while the opposite leg is elevated, forcing you to keep the torso square, rigid, and controlled with minimal strap swing.

This variation is about precision under instability. Each rep should look like a strict plank moving up and down as one unit—no twisting, no hip drop, and no shoulder shrugging. If you lose alignment, regress the difficulty (use two hands, widen stance, raise handles, or reduce depth).

Safety tip: Avoid this exercise if you have shoulder pain, unstable wrists, or elbow irritation. Stop if you feel sharp pain, pinching in the shoulder, numbness/tingling, or symptoms that worsen rep-to-rep.

Quick Overview

Body Part	Chest
Primary Muscle	Pectoralis major (chest)
Secondary Muscle	Triceps, anterior deltoid, serratus anterior, core (obliques/TVA), glutes
Equipment	Suspension trainer (TRX-style straps) or rings + anchor point
Difficulty	Advanced (unilateral press + instability + anti-rotation)

Sets & Reps (By Goal)

Max strength (advanced): 3–6 sets × 2–5 reps/side (2–3 min rest, strict tempo)
Hypertrophy + stability: 3–5 sets × 6–10 reps/side (75–120 sec rest)
Core anti-rotation focus: 3–4 sets × 4–8 reps/side (2–4 sec pause at bottom/top)
Skill/control practice: 2–4 sets × 3–6 reps/side (slow eccentric, perfect form)

Progression rule: First reduce strap swing and keep hips square. Then add reps, then depth, then lower the handles (harder angle). Only progress when every rep stays clean.

Setup / Starting Position

Set the straps: Adjust handles to mid-length (higher handles = easier). Anchor securely above head height.
One-hand grip: Hold one handle with a neutral grip. Place the working hand under/slightly outside the shoulder line.
Single-leg base: Place one foot on the floor for support and elevate the other leg in a strap (or simply lift it off the floor if you’re progressing).
Square the hips: Keep pelvis level and ribs down. Your body should form a strong plank from head to heel.
Lock in the shoulder: Pack the shoulder (no shrug). Think “push the floor away” even before you start.

Tip: Use a wider stance with the grounded foot to reduce rotation. Narrow stance = harder.

Execution (Step-by-Step)

Brace: Tighten core and glutes like a plank. Keep the chest proud and neck neutral.
Lower with control: Bend the working elbow and descend slowly. Keep hips square—avoid twisting toward the working side.
Maintain alignment: Chest and hips move together as one unit. Don’t let the lower back sag.
Hit a stable depth: Stop at the deepest position you can hold without shoulder pinching or torso rotation.
Press up: Drive through the handle and return to the top while keeping the shoulder packed and ribs down.
Reset and repeat: Pause briefly at the top, regain tension, and perform the next rep the same way.

Form checkpoint: If the straps swing, your hips rotate, or your shoulder shrugs up, the difficulty is too high—raise the handles, reduce depth, or regress to a two-hand suspended push-up.

Pro Tips & Common Mistakes

Keep hips square: Think “belt buckle faces the floor.” Don’t open the pelvis.
Slow eccentric wins: Lower in 2–4 seconds to build control and reduce strap swing.
Avoid shoulder shrugging: If traps take over, rep quality drops—pack the scapula.
Don’t flare the elbow: Moderate elbow path (back + slightly out) protects the shoulder.
Don’t chase depth: Go only as low as you can keep the torso rigid.
Regress smart: Two hands → one hand + wide stance → one hand + single leg → deeper angle.

FAQ

Is this exercise mainly chest or core?

It’s both. The chest and triceps drive the press, but the core (obliques/TVA) prevents the torso from twisting. If you feel only core and very little chest, your body angle may be too steep or you’re losing pressing mechanics.

How do I make it easier without changing the exercise?

Raise the handles, shorten the range of motion, use a wider stance, or keep both feet on the floor. You can also start with a two-hand suspended push-up and progress slowly.

Why does my shoulder feel unstable or pinch?

Usually it’s from losing scapular control (shrugging) or going too deep. Pack the shoulder, reduce depth, and keep the elbow from flaring. If pain persists, choose a safer regression.

How should I program this in a chest workout?

Use it early in the session as a strength/skill movement: 3–5 sets of low-to-moderate reps per side. Pair with more stable pressing (push-ups, dumbbell press) afterward for volume.

What’s the best progression to reach this movement?

Build from: incline push-up → suspended push-up (two hands) → suspended archer push-up → one-arm assisted (feet wide) → one-arm single-leg.

Recommended Equipment

Suspension Trainer (TRX-Style Straps) — the core tool for suspended pressing variations
Gymnastics Rings with Straps — a stable alternative for suspended push-ups and ring presses
Door Anchor (for Suspension Straps) — lets you set up straps safely at home without a rack
Thick Exercise Mat — protects wrists/knees and improves comfort during floor work
Wrist Wraps / Wrist Support — helpful if wrists get irritated during hard unilateral push-ups

Tip: Always test your anchor point before training hard. Unstable anchors increase swing and reduce control.