TRX Pike
The TRX Pike primarily works the Anterior Deltoid, Rectus Abdominis, with secondary activation of the Pectoralis Major (Sternal), Serratus Anterior and stabilizer support from the Transverse Abdominis, Triceps (Long Head). It is a suspension isolation exercise at advanced difficulty.
The TRX Pike is an advanced isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Anterior Deltoid, Rectus Abdominis, with secondary engagement of the Pectoralis Major (Sternal), Serratus Anterior. This is a bilateral pushing movement, meaning both sides work together to generate force.
Start in a plank position with feet in suspension straps and pike your hips upward.
| Equipment | Suspension |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Rectus Abdominis |
| Secondary | Pectoralis Major (Sternal), Serratus Anterior |
Muscles Worked
The Anterior Deltoid, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Sternal), and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Transverse Abdominis, Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Grasp suspension trainer handles.
- Lean body to create resistance angle.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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