5 TRX Exercises for the Upper Body

The TRX suspension trainer is an excellent piece of exercise equipment.  There are TRX exercises to target every muscle group in your body, with this one piece of equipment you can get a full body workout.  In addition to being incredibly versatile, the TRX is also portable.  It is small enough to pack in a carry-on bag and can be set up in any location with a sturdy doorway, post, tree or fence.

TRX exercises

Most upper body exercises will build strength in specific muscles by isolating them.  While that particular muscle will become stronger the isolating effect of the exercise will limit the amount of calories you burn.  TRX upper body exercises, on the other hand, will allow you to build strength in your upper body while also challenging your core and lower body. Thus, TRX upper body workouts keep you burning calories while creating a toned chest, back and arms.


TRX Y lift

  1. Set the TRX at the midpoint length.  Face the anchor point and grab the TRX handles with both hands .
  2. Drop your body down into a 45 degree angle with the ground.  Keep the spine in a neutral position
  3. Using the muscles on the back of your shoulders (rear deltoids) start to raise your arms diagonally overhead.
  4. Pull your body forward to form a “Y” shape with your arms.

TRX chest press

  1. Set the TRX at the midpoint length. Face away from the anchor point and hold a TRX handle in each hand.
  2. Extend your arms out in front of your shoulders and lean forward until your body makes a 40 degree angle with the ground.  Keep your torso stiff and your abs engaged.
  3. Inhale as you bend your elbows and lower your body forward until you chest is even with the handles.
  4. Exhale as you push your body back up to starting position.


TRX power pull

  1. Put the TRX in single hand mode and stand facing the anchor point.
  2. Hold the handle with the right hand, place left hand by your side, keep your shoulders level and squared to the anchor point.
  3. Keep your shoulders down and back as you extend the right arm, and lower your body toward the ground.
  4. As you extend the right arm release the shoulder, and allow body to rotate towards the ground while the left arm reaches toward the ground
  5. Use the right arm to pull the body back into the starting position.


TRX triceps extension with a roll out

  1. Set the TRX straps at the midpoint.  Stand with you back to the anchor-point, grasp the handles and extent your arms so they are out in front of you.
  2. Brace your core as you lean forward and reach your arms up.  Keep your arms straight and your spin neutral- do not let your torso and hips sag forward or stick your butt out behind you.
  3. Maintain this position as your bend at your elbows.
  4. Exhale and extend your arms thus preforming a triceps extension.
  5. Bring your arms down to return to the starting position.


TRX biceps curl

  1. Face the anchor point. Hold handles with arms extended. Lean back with an engaged core and glutes.
  2. Bend elbows until hands are next to temples, with palms facing the forehead
  3. Keep elbows high throughout movement.
  4. Slowly return to the starting position with arms straight.


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