Want high-def muscle? Of course you do. Thankfully, burning fat and building muscle needn't be complicated.

(Related: 8 ways to get ripped with a TRX)

You don't need to be able to bench press your bodyweight or find out what your deadlift 1RM is — these, while handy, can wait — you can build lean muscle and look good doing it, with a deceptively simple piece of kit: the TRX suspension trainer.

(Related: 6 of the best TRX exercises for cyclists)

Helping you sculpt life-long muscle for a fraction of the time and the cost of a monthly gym membership, the TRX can be devilishly effective on your chest, helping build stronger and bigger pecs.

Anthony Joshua, Conor McGregor and Cristiano Ronaldo all incorporate TRX moves into their training, so what are you waiting for?

(Related: Reveal your abs with this TRX workout)

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TRX Chest Workout

Here, with the the help of expert trainers at TRX, we take you through the 6 best TRX exercises and workouts to build a bigger chest.

1. TRX chest press

Reps: 15; Sets: 3-4; Rest: 30secs

Why: The classic TRX chest workout. Using your bodyweight, this movement allows you to perform a deep press and give your chest a taxing.

(Related: 10 of the best chest exercises to build muscle)

How: Setting the straps at a long length, stand facing away from the anchor, extend arms out in front at shoulder level and keep weight on balls of feet. Lower chest towards the ground and bend elbows to 90 degrees. Press back up, maintaining body alignment.

(Related: 3 exercises that will bulk-up your chest)

2. TRX chest fly

Reps: 15; Sets: 3-4; Rest: 30secs

(Related: How to crank up your chest without lifting weights)

Why: The TRX chest fly is the perfect complement to the press and it's essential to incorporate both movements if you want balanced, functioning pectorals. Even if size is your primary goal, working the pecs from multiple angles helps you build more overall chest muscle than just doing the press in isolation.

(Related: 5 gym hacks for a huge chest)

How: Face away from the anchor with feet shoulder-width apart and grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a diagonal and with control, spread arms out to a "T" (but keep elbows bent) as you lower your chest closer to the ground. Reverse the movement to return to start.

(Related: How to pack muscle on your chest at home)

3. TRX clock press

Reps: 15; Sets: 3-4; Rest: 30secs

Why: Isolating each side of your chest will help build stronger, more effective chest muscles. With the TRX clock press, you're not only challenging your chest, but you're also putting stress on your stabilising muscles every time you extend your arms outwards, helping you build a well-rounded physique.

(Related: 5 reasons your chest isn't growing)

How: Keeping the TRX at mid-length, stand facing the anchor point. Walk your feet towards it and extend your arms to chin height. Go low enough to challenge yourself but don't let your form get sloppy. Keeping your core nice and tight, with your right arm, perform a row bringing, while extending the left arm out straight to the side to a T position. Straighten both arms and lower the body back to start position between reps.

(Related: 7 press-up variations for a bigger chest)

4. TRX atomic press-up

(Related: The best chest workout finishers)

Reps: 15; Sets: 3-4; Rest: 30secs

Why: This explosive all-body movement is a great addition to any chest circuit. Working alongside your triceps and core, this advanced movement helps build strength, power, cardio capacity and balance in one exercise.

(Related: 4 tips to double the size of your pecs)

How: Kneel facing away from the anchor with both feet in the foot cradles and align hands under shoulders. Lift knees off ground, keeping legs straight, raise hips toward the ceiling. Lower your body into a press-up position, then pull the knees into a crunch position before extending back to the start position.

5. TRX spiderman push-up

Reps: 15; Sets: 3-4; Rest: 30secs

(Related: Add 3 inches to your chest with this workout)

Why: Spiderman push-ups are challenging at the best of times but having the destabilising effect of one leg in the TRX Suspension Trainer works your chest and core muscles even harder.

(Related: The superman chest and arms workout)

How: Set the TRX in single-loop mode and place one foot in the strap loop. Assume a push-up position with your free leg suspended next to the one in the straps. Lower into a push-up and bring your free knee to your elbow. Keep your hips square to the ground throughout the movement. Drive up out of the push-up and bring your leg back to the starting position.

6. TRX tricep extension

Reps: 60secs; Sets: 3-4; Rest: 30secs

(Related: The bodybuilding bigger chest workout)

Why: While this is an arm-dominant exercise, building up your triceps is essential to a more effective chest workout. As the secondary source of pushing power on other exercises such as the chest press (1) and atomic press-up (4), your triceps hold the power to help you build bigger pecs. Quick gains are just a press away.

(Related: Get Hollywood muscle with this chest workout)

How: For horseshoe triceps, hold tight and bend your arms so your forearms come to your head. Then extend forcefully to straighten your arms.

Edward Cooper Ed Cooper is the Deputy Digital Editor at Men’s Health UK, writing and editing about anything you want to know about — from tech to fitness, mental health to style, food and so much more.

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