How to do the BEST TRX exercises for total body transformation

Here’s a wrap up of my top 25 TRX exercises ranging form beginning to advanced that provide fantastic physique changing fitness progression. And here’ the subtitle text in case you’d like to read the guidance: this video will focus on the chest muscle specifically the TRX chest press now the TRX is all about being […]

Written By TRX Traveller

On 3rd April 2020
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Here’s a wrap up of my top 25 TRX exercises ranging form beginning to advanced that provide fantastic physique changing fitness progression.

And here’ the subtitle text in case you’d like to read the guidance:

this video will focus on the chest muscle specifically the TRX chest press now the TRX is all about being unstable and all that sounds crazy but the fact that you’re on an angle to the TRX to the pivot point means your whole body’s unstable so you incorporate a lot more muscle groups a lot more secondary muscles I like to call this more bang for your buck when you’re in a gym or you’re on a bench you’re very stable and if you’re doing a test press with dumbbells you’re not over exaggerating any other muscle apart from the pectorals with the TRX you are using a lot more muscle groups especially your core to keep yourself focused it’s always more spend official with the TRX so take it slow so I’d always advise three seconds down nice control back up and squeeze at the top for three seconds now the chest press so get you to your ex in a solid place whether you attach it to something I’ll just put it through the door close the door like I’ve done here get both the grips of the TRX or B shoulders now to find the right angle it’s a little bit of playing the easier it is the more you stand away from the TRX pivot point the harder it is the more you stand towards it I’d advise you just to stand maybe in a middle place because you want to be going for between 12 and 15 reps using the TRX to get the most out of it we’re looking at work and hypertrophy here so control slow lots of reps so find a comfortable position contract the back contract your shoulder blades back and we’re going to go nice and slow down four one two three hold there and feel that stretch across the pectoral muscles and then push back up and at the top I’m not putting my hands together but I’m squeezing my pectorals squeeze squeeze squeeze and then back down for one two three feel the stretch hold and squeeze at the top one two three and back down four one two three hold and explode and squeeze at the top one two three and that’s it that’s it TRX chest press keeping it really simple like I say the key benefit when you get to the top is squeeze the chest muscle so don’t bring your hands together keep them separate and squeeze that chest muscle really push it hard and then slowly down one two three explode up squeeze and hold and slowly down one two three throughout all that throughout at most TRX exercises your core it’s going to naturally engage you know you can’t really hold that without engaging your core so it’s just an added benefit you’re going to get a great core workout you’ll also feel your hips your legs and a bit of the lower back but the main primary muscle is your chest in this video we’re going to be talking about the TRX prize these are great because there’s so much instability so there’s so much secondary muscles so many muscles that you use to support you so again I know we always say this but you’re getting a lot more bang for your buck you’re gonna feel a real real work on the core here a little bit of work on the front as well as the primary muscle which is our pectorals now before we begin these TRX flies one main thing to watch out for is not to overextend on the way out so a TRX TRX fly basically involves holding the TRX extend and right out and coming back in now be very careful on the extend not to go too far as a demonstrate I’ll talk you through it but I just want you be careful of your shoulder muscles because you can easily overextend and over stretch them and damage the joints so let’s get to it as always make sure you TRX is nice and stable you can hang it off something if you don’t got to hang it off just put it through the top of the dome clothes at all very sturdy to start get the TRX get them all of your shoulders make sure it’s an equal length this one’s a bit off so it’s going to quickly adjust it there you go make sure you’ve got equal lengths in your hands both exactly the same the distance of your feet to the pivot all depends and it’s something you need to play around with I mention this quite a lot the further you go out the easier it will be the closer you go into the pivot the harder it’ll be because well as you can see the angle is much more so your body weight after supporting it much more play around feel what works with you get comfortable with it don’t try and push yourself too much more remember the rep ranges were looking for for these between 12 and 15 reps we’re really looking to work the muscle through a hypertrophy range with slow control technique so comfortable position hands in front you can see that the TRX is just over my shoulders with a bit of gap looking forward tense in the stomach sure the blades are contract and we’re going to slowly slowly extend our arms out and come forward now I’m going to stop as soon as my wrists start to go out my peripheral vision of the corners of my eye I’m going to stop I’m not going to go too far like this because that’s going to cause damage to our joints and we could potentially tear a muscle – so you’re going to go to here we’re going to pause and then we’re going to contract back up by pushing our hands together like that so it’s 1 2 3 on the way down pause feel that stretch across your chest and squeeze the muscle come back up and squeeze at the top 1 you squeeze the chest together that’s it and then back down four one two three and hold and back up and squeeze the chest muscle at the top I’m really pushing my hands together I’m really sort of pushing my pectoral muscles together here to really get squeezed the top and back down 1 2 3 hold right now my stomach is contracting my abs are really working they keep me in this position and contract up there we go and squeeze and that’s it that’s your basics it’s all about taking it slow it’s a bit of a delicate exercise this but it really works a lot of muscle groups you work in the front of the deltoids your whole pectoral range all your abs you’ll also feel it in your lats and your traps fantastic so much upper body’s incorporated so you get a lot more benefit a lot more work the key thing squeeze and on and once they squeeze a lot but as soon as you get to the top and you come across with those flat with the with the arm straps squeeze the back torille muscles like this see I’m squeezing my chest together there I’m really pushing tight and always push my knuckles together now I’m really opening out to stretch the pectoral muscle holding it so it’s controlled and back down so working it through a full range of movement but you’re going to focus on the TRX one hand press up now these are really good to change things up if you just get a bit bored of normal press ups or TRX flies it is very challenging it is an advanced move so you are going to need a bit of upper-body strength to hold yourself there it incorporates using one arm at a time and using the other arm as a stabilizer so you incorporating a lot of obliques and a lot of at the stable you stabilize yourself again use the TRX it incorporates so many secondary muscles so you get a lot more bang for your buck right make sure the TRX is nice and secure pull one side down because we’re only going to be using one of the straps to set up get yourself in a press up position and put one hand through the loop and that hand is going to take the strain while the other hand takes a strain of the whole right side of my chest muscle so in the press up position I’m going to hold myself here and I’m going to go down one two three and press and hold and then down one two three and press and hold and down one two three and press and hold and down one two three and press and hold and that’s the movement once I’ve done the right side I’d twist things up mix it up and then do the left in exactly the same manner press up position stabilizing hand and down one two three and press like I say this is an advanced exercise and it’s really good for building strength to change things up I’m already knackered just off doing just one there so yeah be careful doing them make sure you’re fully warmed up because there is a strength exercise make sure you it’s nice and stretched all joints nice and loose rep ranges between 1 to 6 1 to 5 3 or 4 sets long rest breaks really pushing the strength the great for pushing through plateaus if you used to do a normal a lot of precipice of two hands and also really good for balance and you’re out you often find with these type of exercises you suddenly realize that you’re stronger on one side the other so this is very good balancing yourself out and coming more equal in this video we’re going to talk about how to train abs now there’s loads of different ways to train your abs of the TRX but because we’ll focus on the simple more beginner stuff for TRX here we’re going to talk about TRX bicycles no TRX bicycles are great because they put the ABS under lots of tension and they work each side of your core for this we need to get in the press up position and put our feet in the bottom straps of a TRX so as always hang the TRX make sure it’s nice and solid and safe I always find the easiest way to get your feet into the straps it’s just a kneel down one at a time and do it slowly so get one foot in pull it under bit attention reach around you got the other foot in now once you’ve got both feet in make sure you let your feet a balance just by pulling up and down on the cords hands quite firmly spread you want them about shoulder width and then you’re going to come up and plank now this and it’s also quite hard so what I want you to start doing is then one leg at a time bring it to your chest and hold it for one two three down next one two three down next one two three down next one two three down now the idea you can see why they called bicycles is to keep that going for as many as you can figure it out what rep range works for you if you can do between ten and fifteen on each side that’s great if you can only do a few and then you just need to hold a plank position for a while that’s great do what works for you until you get more confident and you feel better at it the key thing with this there is tension and squeezing the muscle I always talk a lot about squeezing the muscle the TRX probably too much but these are great because as you bring your knee to your chest you can really squeeze the AB and you can feel that whole side of your core really getting squeezed and working told you there that’s where the key muscle development is on the holes and the squeezes on those three seconds do it nice and slow do it nice and control you’re also kicking in quite like a set lot of secondary muscle with the front of your deltoid shoulders and your chest so you feel a little ache in them if you do a lot of these don’t worry that’s again just because they’re a secondary muscle more bang for your buck because I always say video is all about focus on some ab work with a TRX needs to stomach it’s quite a simple one and one you might think that I know how to do that but a lot of people don’t do it the most beneficial way and it’s all about taking your time in being unstable and really really focusing on the squeeze your abs respond really well when you give them really good squeeze so get your your ex in a safe secure position make sure you can put your weight kneel down get your foot in the loose straps so I’m gonna place one in that one and one in this one now when you’re doing these you’re going to get quite a bit at work through the shoulders as well but we really really want to emphasize a lot of work on the ABS so hands shoulder-width apart you want them directly under your pectoral muscles and what we’re going to do is both feet it’s at the same time so bring them in and we’re going to hold for one two three and slowly release down not not gonna let our legs drop faster slowly reason and hold for the plank and back up for one two three and slowly down keeping it really controlled and hold the plank and up four one two three and slowly down on the negative faith and hold for the plank though we’ve left a three I can feel my house burning already there now the key to this it’s not to rush it not to be doing this and Rocking it’s all about keeping stable so I’m keeping my shoulder girdle stable I’m keeping my whole torso stable my core and I’m really trying to pull the TRX through the door there there’s a lot of tension in my feet and back down high rep ranges again better so if you can try and work up to twelve or fifteen reps that’s fantastic but really focus on that squeeze when you bring in your knees to your chest just really tense those abs and you will really feel them working in burnin fantastic exercise as well for building good stability in your shoulders you might start realizing you have one side that’s a bit stronger than the other so we’ll just help that balance out too from something called the TRX twists now these are really good ab ab exercises total core workout because they also incorporate your obliques and they also help strengthen your hip muscles and lower back so you’ve gotten your lower back or hip problems that you’re suffering from these are great for strengthening that and they’re so good as well for a total AB muscle workout the twist that you do in the hole that you do it really really puts you put your whole body under a little bit of a shock and I also recommend them they’re great for warming up ice dealing before kickboxing a lot and they’re super good because they work your whole upper body and also you’re twisting and moving a lot so your hips on your joints get warmed up a lot great before you’re doing any explosive exercise so let’s get to it clear ex twists make sure the TLX is nice and secure now the action for this you’re going to have both your feet in the TRX loops so one foot in at the time get yourself comfortable and make sure the TRX are balanced with your feet so you might need to push one down the other makes you nice and balanced hands shoulder-width apart and you’re going to start by taking the strain in a plank position now the movement for this is to the middle to the right to the left to the middle now in the middle pull you can hold it there so I like to hold there for one or two seconds to really get squeezing the ABS in the left and in the right it’s too difficult and it’s it’s just too much of an awkward angle the whole so what you do is as you come up you really try to squeeze at the top and come down squeeze at the top and come down let’s go to that full exercise so in the plank position take the strain and then we’re going to go for one two and down to the right squeeze to the left squeeze and back to the middle four one two and down to the right squeeze to the left squeeze and back to the middle one two three one more time to the left to the right and back to the middle now you’ll see as I’m bringing my knees to the left and right I’m trying to get them to my elbows so if you watch this twist to the elbow to the elbow and that’s where you want to be aiming for to bring your knees into your elbows so focus on that you’ll really get a hell of a twist now however exercise cause you’re Hawk or they are very challenging I’m tired just have to do a few of them so the rep range is entirely up to you try try building on two or three sets they’re really good to finish an exercise because they work a little bit of upper body as well you’ve got a lot of stabilizing muscles kicking in so they always look for the TRX always in stave off so a lot of secondary muscles kicking in my upper body they’re going to be focusing on the TRX Superman’s there are absolutely killer exercise for abs and then involve a lot of secondary muscles such as a shoulder girdle and your back now you do need a little bit of practice with a TRX to get used to these and a little bit of upper body strength to do them but once you start getting used to them they’re amazing one to tag on the end of workouts just to really finish your core off especially if you’ve been doing it proper body workout so make sure the TRX is in a secure position you’re going to need quite a bit of length on this to do this correctly the set up get the TRX over your shoulders now the feet position is something you’ve got to play around with a little bit the action the movement of the exercise is you go from the TRX over your shoulders and you push out to a completely prone position like this and you hold it and you can already see I’m shaking under the move under the exercise the tension of this and my core is really really struggling to hold me there it’s really getting a good burn to keep me in this position my shoulders and secondary muscles are also engaged up there and the back action you come down and you squeeze your abs and really squeeze them tight and then you go back out and that’s the movement so the feet position the more you go in the harder it’s going to be because obviously if I’m right in here and I go right out that’s a lot more strain for my shoulders and my core at home here if I go further out it’s a lot easier because the angles not as much so I can hold that much more comfortably it’s entirely up to you where you want to try I’d always say start easy because I will always say TRX is all about technique and tension to really get the most out of the muscles it’s all about taking your time so let’s go through that again TRX over the shoulders start with a down it squeeze your stomach and then I want you to go out for one two three and hold right there and bring it in and squeeze and bring it out one two three and hold it right there and then bring it in again nice and slowly bring it in really squeezing your abs all the way in and back out one two three and hold and then bring it in and squeeze the ABS really squeeze them that’s it you want to be looking between twelve and fifteen reps if you can the key is as he coming back in to really squeeze those abs to get you down and you’re gonna feel such a tight tight burning those ups fantastic exercise you’re going to be looking at the TRX side bends now these are fantastic for building apps leaks they really target what a lot of people call the love handles I was getting quite a lot of fat buildup there and but these are super super great if you wanted to really build some strong abs and some bulging abs my hiding under quite a lot of tackles at the moment but M it’ll come out later on if there it is an advanced exercise and incorporates a lot of secondary muscle especially in your shoulders and the shoulder girdle area with your back as well yeah the reason I love these is just the stability that is incorporated the secondary muscles that are needed and they are very similar to get into weight doing the side Bend but that’s just it is quite an easy exercise compared to this because we have our hands above our head here so we’re stabilizing ourselves yeah it’s great it’s super great for abs I normally do in ref ranges between seven and 12 for three sets each side back to back so to begin make sure the TRX is safe and it’s nice and secure nice and solid in there what you’re going to do is you’re going to clasp both the handles with this grips you’re going to wrap your hand around both the handles create a nice solid secure grip place them place the handles right above your head so almost like there’s a direct line runners from your feet right up to the handles themselves should be able to feel a little bit of strain a little bit of pull there and the exercise is its bend out for 1 2 3 hold and feel up stretch and come back in 4 1 2 3 and I’m really contracting I’m contracting my side abs here or my AB muscle see it and that’s what pulls you back in it’s a contraction down here the muscles contracting to pull and these ones extend them so if we do that again 1 2 3 and contract them and pull yourself in for 3 and back down 4 on two three feeling that stretch pull yourself back in my shoulders my arm to just use it just use them as stabilizers here and down four one two three I’m back in ah one two three keeping the ABS tense throughout this whole exercise non-stop even when you pause here keep those ABS nice and tense as you go back down once you’ve done your reps on that switch it up and you do exactly the same on the other side as I say it is an advanced move you do need a little bit of shoulder strength a little bit stability because your shoulder muscles will tire and don’t be surprised if you feel a bit of a canned a bit of pain in your shoulders after doing this and they do incorporate it quite a lot because the hole in your stabilizers anyway it’s a great ab move it’s one of my favorites it’s really all going to be focusing on the TRX lunge no TRX lunge you might think that’s a simple exercise I know exactly how to do that it’s really easy just one foot forward and lunge down it’s actually different and if you do it correctly with a TRX you can get huge benefits out of it it’s one exercise that I dread but love because the eggs and pains from doing a property of the TRX days after a massive the reason it’s better was doing at the TRX is because of instability I always talk about this but when you when you where you’ve got your other foot in the air the TRX you’ve got a lot more balance to cope with so you have a lot more secondary muscles kicking in especially around your core to engage to keep you stable as opposed to just do a normal lunge where you you’re quite a lot more stable there to having your foot up so to begin get the TRX in a safe position attached to either a door or hang it from something that’s secure I always make sure it’s sturdy so it’s going to take your weight you’re only going to need one of the straps so just pull down one side and just make sure that you at very very end s you’ll see how one’s come down longer than the other take the strap place your foot in it now you’ve got to be careful of the positioning of your foot here because as you go down you want to make sure your knee isn’t going over the front of your foot so you’re not putting too much strain on you kneecap so jump out and it’s just about playing around if it’s way comfortable it feels about right for me so I’m just going to give it a little test yeah I can see that my knees not going too far off my kneecap it’s maybe always going to wobble a little bit over but it doesn’t feel uncomfortable now the key trick on this is the negative phase and the squeeze at the top so use your hands for stability if you need to and you’re going to go down four one two three and really sink in hold it and come up and squeeze your quads squeeze your quads as tight as you can and then go down one two three and up and squeeze one two three and down one two three and up and squeeze one two three and down one two three and up and squeeze one two three and there we go the key part of it and where you’re going to feel some intense burn is at the top as you come up squeeze that leg squeeze your quads as much as you can and it’s going to really start wearing down and burning you want to try and be getting but trying to do between twelve and fifteen reps of those and it’s up to you how many sets you want to do whatever you come through with – in between three and four but if you’re working those in with other elements like jumping squats or even just bodyweight squats they’re a fantastic fantastic way to really work all four heads or muscles of the quads focusing on the hamstring curls the TRX hamstring curls and these are great for really burning out your hamstrings without the need for a weight people sometimes assume sorry without a weight people sometimes assume you can’t actually target your hamstrings very well or without the need to do a hamstring curl you can target them really well and really effectively with the TRX and you also engage quite a lot of secondary core muscle as you do it so what you’re going to need to do is get the TRX and askew position and lower it down as much as it will go you don’t add the floor but you want it with a quite low and a decent gap if you need to put something down the floor so you’re not going to get too dirty because we need to lie down and I’ll back on the floor so get down and you’re going to put one heel in each of the straps so I’ve got one heel in there and I’ve got one heel in there and make sure both your legs are balanced so I just need to pull down on the right one there to get them both balanced and aligned then you want to tuck under a little bit not right under just a little bit lie on your back I like to keep my hands down by my side and what you’re going to do is lift your bum just a tiny bit and then pull your ankles to your bum and you’re going to hold for one two three and slowly down and back up for one two three and slowly down and back up for one two three and slowly down now you’ll notice is a bit of a distance here between my bum and the floor where I’m supporting myself as I’m bringing this up I’m really squeezing my hamstrings and I’m also squeezing my glutes too and also I can feel my calves are engaged my stomach is also engaged to you to hold me in this position but a lot of the prime we were at work it’s done with the hamstrings and slowly down and even in this position here I’m not dropping to the floor I’m keeping myself level I’m keeping in a plank position but on my back and I’m using my hand to support and that’s it it’s quite a simple exercise but it’s very effective you’re really going to feel a burn in the hamstrings they wear down quite fast if you can get between seven and twelve reps somewhere in that rep range the higher the better fantastic make sure you stretch before and after these Gus anyhow strings can get tight very quickly we’re going to focus on the TRX jump squat this is a really great exercise number one for building power in your legs and number two for cardiovascular the TRX we use who use it for stability you might be questioning well why don’t you just do normals jump sports like this the reason being is with the TRX we conduct you jump back and out then use the TRX as a semi circle so as we jump back and out we’ve put more emphasis on the cords and we can really squeeze the glutes to fire ourselves back as opposed to jumping forward which you can slash put some more emphasis on the hamstrings and the quads and lessor sorry on the hamstring the glutes and less or unnatural quads with these jumping squats we really want to put a lot of emphasis on the quads and really work those so as always a little bit of instability this is a jumpin exercise you’re going to feel a lot of core work coming as well especially when you’re landing and you’re holding yourself up as you come up to begin get the TRX are comfortable and in the safe position sorry make sure it’s attached they can take your bodyweight grab the TRX make sure the length of them is quite long because they need a good distance to create an arc you want your feet nice and wide because we really want to be targeting our inner and outer quads if I’m nice and wide there and especially for London so you can really get deep now the idea is to explode up right off your tiptoes so you’re engaging your calves as well but as you come down is to slow the descent rate so try not to jump straight down try and slow yourself down as you come down it is quite difficult to do at first and it naturally you just want to jump and jump and jump but if you really put a little bit more thought into it that mind to muscle connection really think about the exercise you’ll get a lot more from it in the long run so with these you can just go for it get a nice solid grip and jump and explode up run down and up and and up and up and right up and and that’s it it looks simple and it kind of is which is used a TRX is a really good balance I’m not kind of jumping all over the place there and landing in different or good positions because I’ve got that for balance and I’m pulling back on it I’m keeping a nice consistent jump and that consistency translates through into the consistent muscle youth as opposed to being in London in different awkward positions give it a go I love to tie these in with one leg pistol squats which you’ll find I’ve also done some videos on because they read and burn out the muscles and if you do one leg pistol squat one leg pistol squat and straight into jump squats it’s one hell of a leg workout and a real cardiovascular one I’m already a little bit out of breath just from for them check out the rest of my TRX beginner series videos they cover a full range of all the muscle groups covering just a simple basics of TRX and how you get a really good workout for them in this video we’re going to cover the basics of TRX legs now this mainly focuses on your quads it does incorporate a little bit of glutes a little bit of caftan a little bit of hamstring and also as always secondary muscles that come in and your abs so what I always loved about to your ex whenever you perform actions you’re unstable so you have so many secondary muscles getting used and incorporate it get a lot more bang for your buck is what I like to say so this is called the TRX pistol squat and you do one leg at a time you might have heard of a pistol squat what people do just with normal body weight you see some really impressive guys just going down on one leg and explode enough without ease without any support the TRX is here to support you doing that so you’ve always got something to hold now you’re going to take your time it’s all about slowness with the TRX like I always say this amount in my video as a real terrarium like a parrot but the TRX the benefit is is being unstable but taking your time and really making the muscle work thinking about it as it does the mind to muscle connection so three seconds down on the negative phase explode up squeeze that glutes squeeze the quads and at the very top you’re really going to squeeze to the cord so as you stand up really engage it so here we go find a comfortable position again this is just something you’ve got to play around if as you get used to a TRX you don’t want your foot to be too far forward or too far back you kind of want to be going straight down but the power that the explosiveness comes through your heel so you want to feel like you’re cracking the floor because you’re pushing down through that heel so much as you come up so you don’t want to be pushing up from there you don’t be pushing up from there you want it solid and in line with your shoulders your spines in a neutral position so here we go down four one two three now all the way down just hold it there and explode up and squeeze that quad right now I’m squeezing my quad as hard as I can and then down four one two three and explode up and squeeze as hard as I can and that’s it it’s quite simple just make sure it at the top when you do reach the top as you come up you’re squeezing your cord so you stay then you really squeeze it and then you go back down controlled controlled and then explore up squeeze the glute squeeze the quad and really squeeze it at the top we’re going to focus on the reverse lunge the reverse lunge is a great one to mix up with the forward lunge or some squats it just places a lot more emphasis when you’re in a quad and it really burns them out it’s really simple with a TRX and you just use it for a little bit of stability we can also use a chair but because you’re constantly working with it if for example you’ve been doing some jump squats it’s great to suddenly get into it and just start doing reverse lunges and the reverse lunge is different from a normal forward lunge so a normal forward lunge would be this action a reverse lunge will be this action is as I’ve said it places more emphasis on the quads in reverse lunge you’re also engaging in a forward lunge sorry also engaging your glutes and your hamstrings so this is really good just for you know targeting your quads and really get some build on them really wearing them down so very simple exercise but not many people do it correctly with correct technique to get the best from it so the way to do it really good burn in those legs grab the TRX you don’t need to use the handles I quite like to just hold it at the top here and on the actual straps themselves and what you’re going to do depend on which leg you go on for go down four one two three and explode up and squeeze and look how I’ve lifted my other foot off the ground just to emphasize squeeze on the quad and go down one two three and up and squeeze and down one two three and Scott and squeeze now for stability I’m using the TRX II even if you start getting a bit tired you can start pulling yourself up a little bit if you do want to change the variation up and you want to go for a fast tempo I’m not versed about I just need to get a lot more benefit from slow control technique keeping the muscles under time and attention for time sorry going everywhere I believe that keeping the muscle under tension for time is where the real sort of benefit comes from the real build but you can also do fast tempo reverse lunges if you wish so one two three great just a hole for stability so there we are it’s very simple exercise but it’s often one that’s overloading of so many people turn to turn to squats or lunges but the reverse lunge is a really good way to put a lot of emphasis on your quads and really build some muscle there video going to focus on the TRX side squat this is a great little variation move if you’re sick you’re doing pistol squats on normal squats or lunges and it really targets yet outer cordon muscle so it’s a real sort of burner on the outer quad there if you’re looking to build that and it’s a high rep range move and you’ve got to be careful of your knee especially you need joint em with the angle you place your foot so always be wary of that again it’s a balance and once you incorporate a few secondary muscles and yeah it’s great I call it a TR exercise book so to set up run you’re going to want use one of the handles so just pull the TRX down make sure that one handle secure get your foot into the TRX and loop find a bit of space so pull it out a little bit away from the wall now the movement for this get yourself balanced however you like to balance yourself in notice I’ve got my foot out I’m acting as if I’m doing an actual squat so feet slightly turned out I’m going to make sure that my knee isn’t too far over my foot maybe come forward a little bit they’re nice and straight looking forward and as I go down I count four one two three hold and explode up at cause there and really squeeze the quad and then down four one two three get nice and deep and explode up and hold four one two three now I’m really tense to my quad here at the top to really key to really tensity quad really activate that muscle and down again four one two three and explode up and squeeze on two three and that’s it that’s the basic movement obviously then swap legs up do exactly the same find your opposition feet in nice and slow it’s all about slow on the negative phase TRX is all about stability slowness control retesting and activating the muscles yeah nice high rep range of them as I say the great to mix it up from lunges or reverse lunges or pistol squats really give a new dynamic and you burn to the legs just got you incorporating just what you know one leg as opposed to two this vid we’re going to focus on the biceps TRX exercise called the TRX curl for the biceps as always secondary muscles are going to be engaged when we were doing this so what I love about TRX has always so many secondary muscles helping you keep balance you’re gonna feel a lot of car working a lot of squeezing of the cause yes as you using these TRX to really work the biceps right so make sure you with a TRX is safe and secure for up TRX both hands upturned in a hot grip so your thumb is round don’t just use overhand because you’re gonna put strain on your wrist excuse the birds so find a comfortable position for your feet extend your arms and let the TRX take your weight and what I want you to do is a nice controlled pull up and squeeze at the top 1 2 3 and down 1 2 3 and up 1 2 3 and down 1 2 3 now at the top when I’m right at that top point here and I’m squeezing I’m trying to pull the wall down so I’m literally squeezing the biceps and I’m trying to pull it down you know I’ve really tried to pull that wall down so much so that I maybe dig in my feet into the floor to stop me pulling forward and that’s what you want to think when you’re at the top that’s the key contraction to work the biceps when you’re at that top point really squeeze it squeeze the muscle as much as you can so again just to go over it get comfortable and explode up and squeeze that bicep muscle pull that wall down 1 2 3 and down 1 2 3 and up 1 2 3 and down 1 2 3 it’s not about pumping it’s not about this it’s about slow control technique allowing your core to engage to hold yourself in that that Pyne position and it’s about taking your time think about the negative think about slowly uncurling your arms to really work that muscle and at the top really squeeze the biceps really squeeze and try and pull up on this video we’re going to talk about a TRX back pull but in the neutral hand grips or working the biceps there is the incorporation of the back muscles the lats traps but there’s also primary work on the biceps because of the action of doing of contracting and using our arms to pull us in so this is all about keeping your body stable your arms locked in and really focusing on using your biceps to pull you in once you’re in a supine position and it’s fantastic again for a lot of secondary muscle incorporation so as I mentioned the bats going to get a good workout too as well as the arms and it’s just a variation of the TRX curl so it’s a really good one after you’ve done some TRX curls which you can look out for my previous videos it’s a really good one to change your grip up to go from palms up to thumbs up it just changes the variation and the location of the muscle you work in for your biceps so as always make sure the TRX is in a safe secure place you can strap it to something or if I’ve got much space I like to put it through a skewer door just make to it and make sure it’s cool so again my seat position it’s something you’ve got to play around with and get used to and I would always advise you know if you stand in 180 degrees just maybe sort of step in just a little bit from that and just lean back you don’t want to be going too deep like this and again you’d only be gone a bit too easy like this it’s all about just finding what works for you and because as with all TRX exercises about taking your time and taking it slow and making the muscle work through the whole range of movement to get the good benefit so what you want to do get your good feet placement lean back and what I’m doing is I’m not like this I’m locking my shoulder blades back imagine there’s a coke bottle between your back and you’re trying to hold it between your shoulder blades that’s the action you want and from there you’re gonna pull up like this and if you can see at that side see how my bicep muscles are really straining to keep me there and we’re going to go back down for one two three I’m still holding the coke bottle my shoulder blades are still contracted back and I’m gonna explode up for one and I’m gonna squeeze my arms right now I’m squeezing my biceps as hard as I can and down for one two three and up 1 2 3 and down 1 2 3 and don’t one two three and down one two three and this part here this peak I’m pulling the door I’m really really working the bicep I’m pulling it as hard as I can to really get tension and really get squeezing my bicep as much as possible because this is where the damage is done on the negative phase and the squeeze to really make the muscle work so that’s it and you want to be aiming for you know between 12 and 15 reps here nice and slow nice and controlled take your time with them get used to where it feels again lots of good secondary muscles are incorporated there my stomach my core as always is keeping my balance a little bit in my quads they’re just holding me my glutes – so a lot of good a lot of good support is coming from the hip flexors which is really working me and keep me stable this video we’re going to look at the triceps and we’re going to do is skull crusher but with a neutral grip and the triceps haves 3 heads hence the name try so my other video I talked a lot about em the skull crusher with the normal grip which is where you hole mate your head and you extend an out now to change that up and hit a different head of the tricep we’re going to shift our grip to a hammer grip or a neutral grip so the skull crusher is going to be held like this and to do that we’re going to use the straps to support ourselves as opposed to the handle as always the air and when you do these skull crushers the TRX skull critters there’s a massive amount use of your core and your abs you really get solid ab workout loads of bang for your buck on this one I love it alright as always make sure you the TRX is nice and secure get it all over your shoulders and I want you to grab the straps here so you grab on the bottom of the straps like that find where it’s comfortable with your feet as always if you stand a little bit further out it’s a little bit easier a little bit further back and it’s a lot harder I would play around find what works for you find what’s comfortable again it’s always about good form good technique nice slow movement contracting the muscles at top making it work it’s not about pushing yourself too much that taking your time and stability so hammer grip make sure you got a little bit of tension at the top they’re always looking straight ahead my stomach’s I’m contracting my stomach to keep me here which kind of happens naturally and what you’re going to do is you’re going to bend the arms until your thumbs touch the top of your head and you’re going to squeeze and push up push up push up and squeeze at the top squeeze the triceps what I’m doing here I’m pushing my knuckles together I’m pushing my hands together like this at the top here just exaggerate that squeeze even more so let’s start this again here we go one two three down and squeeze up squeeze at the top on two three and then one two three down and squeeze and push up one two three and one two three down touching the top ahead squeeze and push up one two three now I can already feel that after three seconds burning now the reason we only go to our head we don’t take it further beyond these points is because it just puts too much strain on the elbow so may argue that it’s not doing a full range of movement because you’re not going back but I promise you the key to muscle development and putting the muscle is it wearing the muscle down so it builds its putting it under tension and contraction and it’s time under tension which promotes a muscle growth and we’re getting a lot of time under tension from that negative phase and the squeeze at the top now there’s plenty of other exercises you can cooperate such as chair dick if you really want to exaggerate and get a full length contraction but I still promise you with this you’ll still get a really good workout on your triceps even when you just go onto there which my opinion is more than enough okay in this video we’re going to be focused on a TRX triceps now this is the beginner so this is the main the main TRX exercise to really work your triceps again the secondary muscles which I love about TRX always incorporates a lot of secondary muscles for stability a lot of core is going to be used on this you’re really going to feel your cause you’re doing them the exercise is called a TRX Skullcrusher it basically means that you press away from your school now two key things to remember when you do in this when you hold on the TRX again it’s always always in a hook grip and you’re going to hold the TRX handles together and push them together as you extend up so the form of the movement is to hold out like this you curl in to the top of your head once you touch the top of your head you press out now the reason we don’t go behind the head or too far out to the side is it puts too much strain on the elbow joint excuse me birds and all you want to be working is just a triceps and yes you might get a bigger range of movement if you go deeper but it’s not worth the strain it puts on the elbow joint and you’ll get just as much benefit from taking it nice and slow on the negative and squeezing at the top and pushing your hands together so get the TRX make sure it’s secure safe put it over your shoulders again I always mention this your foot position just depends on how you want to challenge yourself if you go really deep it’s going to be very hard to go a bit further out it’s gonna be very easy if you just beginning with TRX I’d suggest you just find a midpoint and just play with it and see what fine feels comfortable for you so proper proper grip with film underneath and find your comfortable head forward looking forward fixing your core 10 C core to keep in this position and you’re going to slowly bend the elbows 4 1 2 3 2 2 top your head and press and squeeze push them together squeeze the triceps and down 1 2 3 and press up and squeeze 1 2 3 and down 1 2 3 and squeeze up 1 2 3 and down 1 2 3 throw all that my core my stomach my muscles are really tense on there to keep me in that position much better than being on a bent we’re you it’s easy and I’ll support so I love about TRX and again just remember when you at the top squeeze really squeeze that tricep push the hands together and you’ll really feel the triceps triceps work nice and slow on the negative nice and slowly all about control TRX is all about control taking your time high lots of reps and just low negative faces that’s how you phases that’s how you get the most benefit out of it video we’re going to be focusing on the TRX l-sit called now you might question this exercise why don’t it just use a chair it’s basically tricep dips well I prefer to use a TRX because the way you hold yourself allows you to go much deeper and also the way we’re going to hold ourselves we need to incorporate a lot more secondary muscles to stabilize ourselves and this is Emily always go on about that TRX why it’s so good because you incorporate a lot of stabilizing muscles so you get a lot more bang for your buck so this obviously for the triceps but it’s really going to incorporate a lot of shoulder work as well a lot of core stability get the TRX in a secure spot I’ve just got it hanging from the door here now the action to do this it’s a bit of a strength exercise as well it’s going to be lower rep ranges and normal maybe between five and ten reps so get the TRX and you want to hold it in a hammer grip now a hammer grip is like this as if you hold on a can of coke position the TRX in the hammer grip just either side of you bum now you don’t want to pull it in too close you want to be slightly pushing outlets just ever so slightly get your balance now the easier is is with more of a 90 degree leg angle it’s much harder if you go straight out there’s a lot more weight on your triceps so to begin with I like to just start just testing my strength see how I’m feeling legs just beyond 90 degrees I’m gonna go deck we’re going to go down four one two three and pause nice and deep and come up and squeeze and hold 4 1 2 3 and down 4 1 2 3 holes and back up and squeeze I’m really squeezing my triceps at the very top getting the most engagement I can and down for one two three and back up and squeeze one two three now if you do this you’re going to feel a little bit of wobble here and there but again it’s just all about stabilizing yourself and using your shoulder muscles using your core if you want to take it more advanced to put your feet right out a little bit easier bring them in and you can get right down and off and hold and squeeze one two three you can also rotate your hands if you want to vary it up and target a different tricep head but the main one the most beneficial is the hammer grip that’s going to target your two main tricep heads give it a go at the heart take your time you will feel it worth your shoulders as well and this video going to be focused on the one hand TRX bicep go now this is great for mixing things up if you’re quite used to do in the beginner ones which is just a standard curls like this or even the hammer curls and you find you want to change things up they’re getting a bit too easy this is the one-handed curl so let’s get straight to it make sure the TRX set up nice and secure you’re going to want to pull the ropes in quite quite far you’re only going to be needing one so get it in quite close pull it down make sure it’s secure and the setup is relatively easy but you are just going to need to be used to using the TRX used to be able to holding your bodyweight a little bit to perform these correctly so the stance just get yourself in the stamp sets if you were going to do a normal TRX curl with both of them move slightly across just seem more balanced and take a strain under one hand sometimes easier to use another hand to stabilize yourself again the distance of your feet that’s entirely up to you the more you go in the harder it’s going to be the further out you are they’re easy it’s going to be now the same principle still applies nice and slow a lot of squeeze and you’re going to find a lot of secondary muscle incorporation from your abs and your lower back to stabilize yourself so to begin start the top and the squeeze find a comfortable feet position down for one two three and squeeze and hold it there for one two three and I’m really trying to pull the TRX off the door there I’m really pulling it flat squeeze so back down for one two three and up and hold for one two three and back down for one two three and squeeze again for one two three and back down and that’s it it’s relatively simple obviously then I would swap it up same principle set myself up as if it’s a normal one take a slight sidestep take the strain and get in a comfortable and begin so down four three and up and squeeze you want to be looking at a rep range of maybe between one to eight they are quite a strength exercises even if you stand further away which makes it bit easier it’s still very very hard sits just one arm the great benefit is though you can really when you get to top you can really bring your arm right in and squeeze you know you’re it’s a little different to this because you’re kind of constricted because there’s only so far you can squeeze it in with one hand you saw a house leaning back it’s because I really like to get that squeeze right up and I don’t like to get my chest muscles in there and doing it so I can really squeeze the bicep right at the very top to touch all the heads video we’re going to be talking about the TRX t-shape which is really good for doing your middle and back deltoid muscles so really build width across your muscles and it also because it does the back muscle of your sure little stability within your shoulder girdle these little ones these back two are also sometimes quite hard to target it’s naturally quite easy to target your front ones with fresh herbs with their shoulder press lift but people always there well not always but sometimes neglect the middle and back ones the middle back ones are actually what gives you some nice round shape within your shoulders so this TRX t-shape is a really good one for targeting those two and it basically just incorporates us using the TRX to make a t-shape and going back down again the key to it is instability because we’re having to hold ourselves in position a lot more of the muscles are going to engaged so get a lot more bang for our buck working a lot more sort of speed bits stabilizing muscles with muffled and so TRXye shapes to begin them make sure your TRX nice and secure if it’s taps or something or through a door what you’re going to do is you’re going to get to a comfortable position the feet and the feet distance all depends on you it’s something you’ve got to play around with to get comfortable with the further in you go and the more you lean back the harder it’s going to be the further out you step the easier it’s going to be because I wanted to work higher rep ranges between 12 and 15 to get more of a hypertrophy workout I’d recommend you just slam some work that’s quite comfortable these are very hard and exhausting and your middle and back shoulder muscle deltoid muscles are small and they can’t there maintain em exercise called for long periods of time they do tire quite fast so find a comfortable position take the weight take the strain and lean back and the idea is to contract your back and contract your shoulder muscles to pull you in to create a t-shape now the key bit here when you reach the top I’m not stopping the exercise I’m not relaxing what I’m doing is I’m pulling I’m trying to pull these handles off the door and I’m contracting my back as I’m doing it my contracting my shoulder blades as if is a coke bottle between the back and I’m really going to squeeze there and then I’m going to come down for one two three controlled hangs together and back up and squeeze for one two three and down one two three and up and squeeze one two three and down one two three and last ones up and squeeze the top they’re really trying to pull these bands apart trying to pull them off the door really working making my shoulder muscles work here and down one two three I can feel my stomach my car really working there as well to hold me in that supine position again just a great secondary motion incorporation there you caught so give them a goal it’s all about stability it’s all about taking your time it really working the muscles that mind-muscle connection that soon as you get to the top really squeeze and really pull and try and feel the burn in those two muscles in those two shoulder muscles as always if you’ve got any questions please leave them in the comments and let me know and with these as I was saying it is nice to try and do the hypertrophy range a higher rep range I often tie it at sometimes between seven and nine of these because they are quite tiring but then again you can just step further out make them a little bit easier so give them a go in this video we’re going to focus on TRX why’s that EOCs wise I know it sounds a little bit strange and they are for your back muscles and specifically for Brett wick you will also get a lot of work in the rear deltoids with these the action is basically all about making a Y shape and controlling it back down they’re very hard these because they use in a lot of little muscles a lot of your back muscles going to be used it’s a lot of instability so again you need a lot of control nice taking it slow it’s going to really burn our ABS out and they’re a fantastic move to help you bring your shoulders back and develop a sort of a aesthetic look well I guess what we call the triangle so they’re fantastic trip air TRX move so as always makes you the TRX is really secure what you’re going to do is your foot placements key on this because if you go too far you may be not even going to be able to do one I know if I put my feet really close I haven’t got the strength to be able to do one so don’t go too far in you maybe instead of being completely stood up straight you maybe just want to be in just a little bit like that and just leaning back a little bit make sure you TRX is stable so get comfortable and you’re going to lean right back once you’ve placed your feet and the idea is to make the Y shape with your body so I’m going to push up and I’m pulling here in it in this moment I’m now pulling I’m sort of pulling back like this so make the Y shape and I’m pulling and pulling I can feel my trucks really sort of my traps and lats really contracting here to pull me up and at the top I’m squeezing my lats I really squeeze them together it’s if I’ve got a coke bottle between them and my shoulder blades and then slowly controlled for one two three hands together down and back up one two three squeeze and hold it there and then back down four one two three and together and back up one two three and squeeze and back down four one two three so as you can see take it nice and slow nice and controlled these really give you a really good build on the back your deltoids too which is a really important muscle for stability throughout all that my secondary muscle my cores really engaged there and the whole my back you know I can maybe only get to seven or eight of these when I’m doing them properly before my whole my back muscles my laughs my traps are supporting me just tire out in this video we’re going to be focusing on the back and it’s called the TRX Y L T now in the beginner series you might have seen me perform in the TRX why I’m tall or maybe the TRX key on its own but in this the advanced one we’re going to do all three together so there’s a lot of muscles incorporate here a lot of back work a lot of deltoid work shoulder muscles and a lot of core stabilizing it’s a hard hard exercise to do this and you can normally only well myself personally I can normally only do maybe between four and eight of them it’s all about taking it nice and slow but you get such an amazing work out of your whole back and upper body it’s a really good one to vary so to begin get the TRX in a nice stable position just going to lengthen this a little bit now the setup as we always say where you stand will depend on how easy or difficult this is the further away you stand the easier it will be and the closer in you slammed the harder it’ll be so get a comfortable position and take the strain with the TRX and you’re going to begin with the Y at E and then an L or an I depend on where you come from so take the strain and for the Y we go up and we squeeze and then we go back down for one two three we go straight into a tee and squeeze that up for one two three and back down we got straight into an air which is all the way up and squeeze for one two three and back down and repeat for a Y squeeze down for a T squeeze one two three and down and then the hardest one the L up and squeeze one two three and back down it’s a real tough on this like I say it’s an advanced exercise and it’s a real burner even just after those two I what I’d call two reps I count one rep is the full y T in the L even just after those two reps I can really feel a burn in the egg so take your time with it it’s all about Sloan control technique is key to find the right balance with your feet on this one have a play around let me know how you get on video we’re going to focus on back with the TRX specifically a back pull as always as I always stating what I love about TRX you’re always unstable so you’re incorporating a lot more secondary muscles to keep balance so you get a lot more bang for your buck when you use a TRX because you have to hold yourself into position as well as use the main muscle so to work the back TRX chest pull sorry TRX battle gravity TRX again their feet position to the TRX you’ve got to play around with it a little bit if you just starting out with the TRX I wouldn’t recommend you go really deep like this you want to find a comfortable position and focus on your technique in your form and focus on contracting the muscle you know really feeling it work so comfortable foot position lean back let the TRX take your weight and again this is all about control so we’re going up and we’ll hold them for one two three and slowly down four one two three and up and squeeze your back muscles 1 2 3 and down 1 2 3 it’s all about control up 1 2 3 down 1 2 3 my grip is a thumb grip so it’s not just an overhand always use a thumb grip for TRX otherwise you’re going to put a bit of strain on your wrist and as you can see there I’m taking my time so on the downward phase I’m taking 3 seconds down controlling it controlling the movement at there as I’m coming back up at the top I’m squeezing I’m really squeezing my shoulder blades right back like that as if there’s a coca-cola bottle between them I’m really trying to squeeze it and pop it again my core is engaged it’s keeping me stable and as I’m leaning back a little bit there’s a little bit of weight a little bit of engagement of the glutes and the cords just to hold you a little bit but the main the main focus core and back this video we’re going to be focusing on a bit of TRX strength with the back ball now the TRX back pool is probably one of the most used exercises or certainly one the most you see that’s done on photos or videos and with the TRX quite simply it’s this one I’m I’m straight oh and really targets your back muscles now in my previous videos of course as a beginning video of how to do that effectively by squeezing holding the correct form to do it you can really get a lot of benefit for it it’s great exercise but if you’re looking to advance it and you find you can do quite a lot of them quite easy even with quite an angle and you’ll want to build a bit of strength perhaps you want to change things up and you want to increase your pull-ups or your you want just to change a routine up this is a great way to incorporate a bit of strength and it is a difficult exercise to do hence if this is the advanced series it involves putting our feet em on the wall or on the door in this case as stabilizers and pull them and but it is a great exercise and it really builds a lot of strength it’s low rep work so take your time with it ok straight to it make sure it’s very very secure and very safe and it can feel take your weight you’re going to have to bring the TRX in quite a bit for this as I say we’re going to have our feet on the door so get them right up make sure they’re nice and balanced huh when you can see that the good length come in let it take your weight make sure it’s secure and safe get your feet on the door or the wall depend on what you use them hold yourself contract shoulder blades back feet positions and up for one two three and down I’m have to reposition my feet a little bit to get some more grip so nice plank straight and up for one two three and slowly down and up four one two three and slowly down and up four one two three and slowly down as you can see I’m in a very supine position there even just after spring I’m getting really tired it’s a strength exercise it’s great for varying things up with the TRX pole if you find that to vary quite easily and you want to mix things up give it a go it’s a bit of a variation it is an advanced exercise it’s not necessary to incorporate but I do think when you train it is good to incorporate strength exercises of low reps in with your hypertrophy high rep ranges it just mixes things up keeps your body tested that’s certainly a hard one to do I can feel it on my arms my back you know my core stabilizers you know it’s at the start it wasn’t quite set up right that’s a great thing about CTRX all about experimenting finding your right place finding your stability anyway I’ll stop rub it in on give it a go let me know how you get on if you’ve got any questions tell me how you feel that is it subscribe to my channel I’m always posting about TRX different ways to work with it correct technique and how to stay fit anywhere without the need of a gym thanks for watching

Adam

Adam

TRX Traveller

Hello there! Thanks for visiting my blog. It's my mission and passion to help people achieve their fitness goals using a TRX absolutely anywhere. I've spent 5yrs TRX’ing 32 countries with no end in sight. If you're looking for a progressive TRX workout guide? Find it below. Here's to your Fitness Freedom!

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