Understanding correct TRX fitness changed my life.

It’s allowed my little northern ass to build muscle, develop areas of functional fitness and maintain a physique whilst travelling all over the world as a digital nomad. Where I go – my gym goes and my gym is my TRX. I wrote a post on the phycological benefits of using a TRX for fitness and on the physiological benefits of using a TRX for fitness. Here, I’m getting down and dirty with the 16 best TRX exercises. I use these day in, day out wherever my backpack and feet take me. I get a lot out of TRX fitness because I focus on technique and key exercise principles, all of which I cover in the below videos.

The mind to muscle connection

Like marmite a TRX isn’t for everyone but I do believe that incorporating an element of it within any exercise program can greatly enhance fitness. I’ve certainly noticed a difference since I ditched the constantly packed and expensive gyms of London, of which I spent 12 years trying, failing, learning and being moderately happy with elements of my fitness. For mother nature and my TRX where my focus is solely on me and my training without the distractions or often obstacles busy gyms can bring. The mind to muscle, fitness, nerve (whatever you want to call it) connection is greater and thus the rewards greater. So here’s what I use to get there, the 16 best TRX exercises guide with video technique.

The Best TRX Chest Exercises

Probably a mans favourite muscle and certainly mine. Ever since I saw Arnie’s famous side pectoral pose with a balloon like chest I told my self “I got to get me one of those!” The time under tension and stretch you can achieve with TRX chest exercises works the muscle fibres to a fantastic point of failure.

I’m not quite at Arnie’s size but they are big enough to tattoo my grans face on, she’d be happy.

1. TRX Chest Press

How to perform a TRX CHEST PRESS EXERCISE Correct technique

The main TRX exercise with a lot of bang for your buck, incorporating many secondary and stabilising muscles.

2. TRX Chest Flys

How to perform TRX CHEST FLYS exercise | Correct Technique

I don’t think there’s an exercise that stretches the pectoral muscles as mush as TRX flys. More stretch means more growth and better functional fitness. Now we’re talking!

The Best TRX Back Exercises

The constant stabilising needed when doing TRX back training develops multiple areas. I’ve noticed breadth and thickness within the muscles.

3. TRX Back Pull

How to perform a TRX BACK PULL exercise | Correct technique

It’s all about slow controlled technique to get the most out of TRX back pulls. I always focus on a large squeeze at the top of the contraction to really work the muscle.

4. TRX Y’s (Shoulder & back)

How to perform TRX Y’S back exercise | Correct technique

A little tricky to get the technique down correctly with the TRX ‘Y’s’ but once it’s nailed they incorporate a huge amount of secondary muscles along with the primary middle and rear deltoids. Back muscles and core stabilisers also take a blasting. Now give me a Y!

5. TRX T’s (Shoulder & back)

How to perform TRX T’S shoulder & back exercise | Correct technique

Second behind the TRX Y’s these really target the medial deltoid and traps. A great variation to work into a shoulder routine or go back to back with the Y’s for a serious deltoid burn.

The Best TRX Leg Exercises

Not only have my little chicken leg muscles developed more than when I used weights, but my hip flexors are stronger, flexibility is greater and my cardio output is higher.

6. TRX Pistol Squat

How to perform a TRX PISTOL SQUAT leg exercise | Correct technique

I’ve added more growth to my legs doing these than any other legs exercise.

7. TRX Front Lunge

How to perform a TRX FRONT LUNGE legs exercise | Correct technique

If squats are king these are the queen. Huge focus on all 4 heads of the quads when done slow with a squeeze-hold for tension at the top. Huge benefits for growth and muscular endurance. There’s some guys who can squat 400lbs but can’t do ten of these with correct form. Totally different muscle adaption and training, great for mixing things up and working your legs any-where.

8. TRX Hamstring Curls

How to perform TRX HAMSTRING CURLS legs exercise | Correct technique

I’ve been asked the question, or sometimes even told as a statement – “how the hell can I train hamstrings with a TRX” well it’s simple, it burns and it incorporates a ton of secondary muscle. So more bang for your buck. TRX Hamstring curls.

9. TRX Jump Squat

How to perform a TRX JUMP SQUAT legs exercise | Correct technique

Explosive power is fundamental in all sports. With 50% of our muscle mass being contained in the lower half of our bodies, there’s no better area to advance this power. Couple that with the cardio vascular element of TRX jump squats and you’ve got an exercise that’s pretty hard to beat.

10. TRX Reverse Lunge

How to perform a TRX REVERSE LUNGE leg exercise | Correct technique

Since I incorporated these into my routines alongside front leg squats I’ve noticed large gains in my inner and medial quad. I find doing these in high-rep ranges of 60-100 reps produces the results.

The Best TRX Triceps Exercises

I work my triceps so much as secondary muscles when doing other TRX exercises that these are just a great little bonus.

11. TRX Tricep Skull Crushers

How to perform TRX TRICEPS SKULL CRUSHERS arms Exercise | Correct Technique

I love the secondary muscle and core stability incorporation on these. Again, a tun of bang for your buck.

12. TRX Triceps Extension

How to perform a TRX TRICEPS EXTENSION arms exercise | Correct technique

If the TRX skull crusher focuses on the pop of the upper tricep muscle these focuses on the length. Marry the two together and there’s some some serious under-arm armour.

The Best TRX Biceps Exercises

Higher time under tension and a constant different stability angle every time I train my biceps with a TRX. Mean my biceps struggle to adapt and thus are constantly challenged to grow.

13. TRX Bicep Curl

How to perform TRX BICEP CURLS arms Exercise | Correct technique

The time under tension I feel when doing these is greater than anything I’ve felt from dumbbells.

14. TRX Biceps Hammer Curl

How to perform TRX BICEPS HAMMER CURL arms exercise | Correct technique

Mix them in with the above to target the secondary head of the bicep. Width and length ticked.

The Best TRX Abs Exercises

I find I don’t need to do many TRX abs exercises because they’re constantly worked in 90% of all TRX exercises through stabilisation. But when I do, these two are king.

15. TRX Abs Bicycle Kicks

How to perform TRX ABS BICYCLE KICKS exercise | Correct technique

Whenever I’m wanting to get those abs popping I get on my TRX bike.

16. TRX Abs Crunch

How to perform a TRX ABS CRUNCH stomach exercise | Correct techniquee

…and whenever I’m wanting to build some insane stability and strength in my core, I crunch.

The Best TRX Shoulder Exercises

Another huge secondary muscle incorporation with most TRX exercises are the shoulders. Since I ditched the weights for the TRX my rotator cuffs don’t click any more and my stability and shoulder girdle strength is the best it’s been.

5. TRX T’s (Shoulder & back)

How to perform TRX T’S shoulder & back exercise | Correct technique

Second behind the TRX Y’s these really target the medial deltoid and traps. A great variation to work into a shoulder routine or go back to back with the Y’s for a serious deltoid burn.

4. TRX Y’s (Shoulder & back)

How to perform TRX Y’S back exercise | Correct technique

A little tricky to get the technique down correctly with the TRX ‘Y’s’ but once it’s nailed they incorporate a huge amount of secondary muscles along with the primary middle and rear deltoids. Back muscles and core stabilisers also take a blasting. Now give me a Y!

Know any others?

Know any TRX exercises you think I should add to the 16 best TRX exercises guide with video technique? Let me know in the comments below.

Whether you’re like me and want a way to stay fit on the road whilst travelling. Or perhaps you’re looking for something to use at home as other life commitments don’t always allow you to use a gym. Either way, I highly recommend giving TRX a go. I understand it can be daunting at first but stick with it. I assure you once you get to know it you’ll see huge benefits and never look back.

What’s your thoughts on a TRX? Have you ever used one or found it beneficial in areas of fitness? Let me know in the comments below.

I have TRX plans here that can help you on the journey. Plus a variety of workout videos on my YouTube channel here.


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TRX Traveller

Inspiring the possibilities of #TRX fitness anywhere, life as a #diginomad everywhere.

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