The TRX Suspension System is great for providing exercises that are safe, functional and useful in preventing and recovering from injury. Essential to any strength-training program, an athlete uses their own bodyweight — adjusting resistance as needed — in order to target multiple muscle groups at once. The following exercises are just a few examples of how you can use TRX in your training. It is important to note that resistance is added by stepping closer to the TRX point-of-attachment, and reduced by stepping away.
The row is a traditional exercise that targets the upper back and shoulder muscles. When compared to a traditional row, the TRX row is different in that it requires increased core stabilization.
How To: Begin with arms fully extended, pull elbows straight back and squeeze the shoulder blades together. Keep the core tight, and do not allow the hips to rise or fall.
A great exercise for shoulder stability, the TRX Y targets the trapezius, deltoids and upper rotator cuff muscles.
How To: Bring straight arms up into a Y shape; be sure to point thumbs back. Keep the core tight, and body straight.
The TRX T is another great exercise to target the upper back, including the rhomboids and rotator cuff muscles.
How To: Palms should be facing forward with thumbs pointed upward. While keeping arms straight, bring arms back into a T shape, contracting the upper back to bring the shoulder blades together. Keep the core tight, and body straight.
The TRX A targets the lats, and other rotator cuff muscles. You can
How To: With palms facing forward, pull straight arms down to the sides in an A shape. Keep the core tight, and body straight.
TRX Tricep Extension
The TRX Tricep Extension targets the core and triceps, while also increasing shoulder stability.
How To: Begin face down, arms straight overhead, bent to 90 degrees with the palms facing upward. Extend the arms while maintaining an engaged core.
TRX Bicep Curl
A play on the traditional bicep curl, the TRX Bicep Curl is a great exercise to target the core and biceps.
How To: Begin with arms extended, as with the row, but palms facing upward. Without allowing the elbows to come close to the body, pull handles toward the shoulders. Keep the core engaged.
TRX Push Up
The TRX Push Up Targets the pectoral muscles and anterior shoulder muscles. This exercise is great for shoulder and core stability.
How To: Begin face down in push up position, arms extended. Lower chest to handles, keeping the elbows close to the body, and then push handles away from the body until original position is reached. Do not allow the hips to rise or fall.
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