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TRX Suspension Training provides a total body workout that targets multiple muscle groups. And using them also improves functional strength. That’s why they’re becoming increasingly popular in the fitness world. Here are 12 of the best exercises to help you gain functional strength and muscle development.

Is TRX as Good as Lifting Weights?

TRX and weightlifting are both effective training methods. It is best practice to combine them for a well-rounded training effect. However, they differ in several ways that can be used to make comparisons:

1. Resistance Approach

Weightlifting uses irons, which provide predictable resistance and allow for targeted muscle isolation.TRX, on the other hand, utilizes body weight and suspended training bands to provide resistance, which leads to more functional movements and the need to adapt to unstable environments.

2. Muscle Engagement

While weightlifting usually focuses on specific muscle groups, TRX exercises involve more muscles throughout the body as they require more balance and stability.

3. Functional Training

TRX places more emphasis on functional training, involving movements that mimic everyday activities such as pushing, pulling, and grasping, which helps improve the body’s overall mobility and flexibility.

4. Adaptability

TRX may be easier for beginners and people with poor physical fitness because its range of motion and difficulty can be adjusted by adjusting the angle of the body, whereas weightlifting requires a certain level of skill and strength base.

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5. Training Effects

Weightlifting may be more likely to increase muscle mass and strength, whereas TRX focuses more on comprehensive physical fitness enhancement, including strength, flexibility, and stability.

12 Best TRX Exercises

TRX workouts are known for being challenging, yet highly effective. They can be adapted to a variety of fitness levels and goals. We will explore 12 of the best TRX workouts below. You can incorporate them into your workouts to improve strength and overall fitness levels.

1. TRX Row

The TRX row is a classic exercise that targets the back, biceps, and shoulders. To perform this exercise, you’ll need to grip the TRX handles and lean back, keeping your body in a straight line. Then, pull your body up towards the handles, keeping your elbows close to your sides. Lower your body back down to the starting position and repeat.

2. TRX Squat to Y Raise

The TRX squat to Y raise is a compound exercise that targets the legs, back, and shoulders. To perform this exercise, you’ll need to squat down while holding the TRX handles, then push yourself up while raising your arms up into a Y position. Lower your arms back down to your sides and repeat.

3. TRX Chin

The TRX chin is a variation of the classic chin-up that targets the biceps and back. To perform this exercise, you’ll need to grip the TRX handles with an underhand grip and lean back, keeping your body in a straight line. Then, pull your body up towards the handles, keeping your elbows close to your sides. Lower your body back down to the starting position and repeat.

4. Assisted Pistol Squat

The assisted pistol squat is a challenging exercise that targets the legs and core. To perform this exercise, you’ll need to hold onto the TRX handles while standing on one leg. Slowly lower yourself down into a squat position while keeping your other leg extended in front of you. Push yourself back up to the starting position and repeat on the other leg.

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5. TRX Fly

The TRX fly is an exercise that targets the chest and shoulders. To perform this exercise, you’ll need to grip the TRX handles and lean forward, keeping your body in a straight line. Then, bring your arms out to the sides, keeping them at shoulder height. Slowly bring your arms back to the starting position and repeat.

6. TRX Rear Foot Elevated Split Squat

The TRX rear foot elevated split squat is an exercise that targets the legs and glutes. To perform this exercise, you’ll need to stand facing away from the TRX anchor point with one foot in the foot cradle and the other foot on the ground. Lower your body down into a lunge position, then push yourself back up to the starting position and repeat on the other leg.

7. TRX Feet Elevated Press-up

The TRX feet elevated press-up is an exercise that targets the chest, shoulders, and triceps. To perform this exercise, you’ll need to place your feet in the foot cradles and assume a push-up position. Lower your body down towards the ground, then push yourself back up to the starting position and repeat.

8. TRX Hamstring Curl

The TRX hamstring curl is an exercise that targets the hamstrings and glutes. To perform this exercise, you’ll need to lie on your back with your feet in the foot cradles. Lift your hips off the ground, then pull your heels towards your glutes, keeping your hips lifted. Lower your feet back down to the starting position and repeat.

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9. TRX Tricep Press

The TRX tricep press is an exercise that targets the triceps and shoulders. To perform this exercise, you’ll need to stand facing away from the TRX anchor point with your hands in the handles. Lean forward, keeping your body in a straight line, then extend your arms out behind you. Slowly bring your arms back to the starting position and repeat.

10. TRX Clock Press

The TRX clock press is an exercise that targets the shoulders and core. To perform this exercise, you’ll need to stand facing the TRX anchor point with your hands in the handles. Lean forward, keeping your body in a straight line, then lift one arm to the side, as if pointing to the midnight position. Lower your arm back down and repeat, moving your arm in a clockwise direction.

11. TRX Pike

The TRX pike is an exercise that targets the abs and shoulders. To perform this exercise, you’ll need to assume a push-up position with your feet in the foot cradles. Keeping your legs straight, lift your hips towards the ceiling, then lower them back down to the starting position and repeat.

12. TRX Side-plank Tap

The TRX side-plank tap is an exercise that targets the obliques and shoulders. To perform this exercise, you’ll need to lie on your side with your feet in the foot cradles. Lift your hips off the ground, then extend your top arm up towards the ceiling. Lower your arm down and tap your hip with your hand, then lift your arm back up to the starting position and repeat.

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Incorporating these 12 TRX exercises into your workout routine can help you build functional total-body muscle and improve your overall fitness. Remember to start with proper form, progress at your own pace, and listen to your body. Whether you’re a beginner or an experienced gym-goer, the TRX suspension trainer offers endless possibilities for challenging and effective workouts. So, grab the straps, find a stable anchor point, and get ready to elevate your training and take your fitness to new heights.

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