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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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