Adam atkinson TRX TravellerI hope you enjoy this content.

You might also like my proven TRX suspension trainer and resistance band Programs to build lean muscle and transform your body.

July 01, 2019

The 16 Best Starting TRX Exercises Guide With Video Technique – PART 1: Chest, Shoulders, Back

Applying muscle-centric suspension training technique changed my life.

It’s allowed me to build muscle and develop areas of functional fitness anywhere.

In this 3 part series, I’ll teach you the effective TRX exercise technique for the 16 best TRX exercises and how to execute them properly for maximum results.

Let’s get straight into PART 1: Chest, Shoulders, & Back…

The Best TRX Chest Exercises

Probably a man’s favourite muscle and certainly mine. Ever since I saw Arnie’s famous side pectoral pose with a balloon-like chest I told myself, “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 gran’s face on, she’d be happy.

The 16 best TRX exercises guide with video technique

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 Shoulder & Back Exercises

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

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.

The 16 best TRX exercises guide with video technique

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.

Finding the right TRX Program for your fitness goals

I have a variety of TRX Workout Programs here for specific fitness goals so you can transform your body anywhere!

Whether you’re like me and want a way to stay fit at home and 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 suspension training a go with muscle-centric technique.

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.

Additional reading

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.

What’s your go to suspension trainer routine?

Let me know in the comments.

Pinterest Logo

Pin this post for later…

The 16 best TRX exercises guide with video technique

The 16 best TRX exercises guide with video technique
Coach Adam (aka TRX Traveller)

Coach Adam (aka TRX Traveller)

Founder of Fitness Freedom Athletes

I help people build lean muscle, lose fat, and totally transform their body from home with my complete body transformation TRX Suspension Trainer and Resistance Band Programs, and 1-1 Private Coaching.

the 7 skills to trx better hand book with adam trx traveller and fitness freedom athletes

Get Your FREE Copy Of My ‘7 Skills To TRX Better Handbook’

Adam Atkinson TRX Traveller Fitness Freedom Athletes

Take ‘The Quiz’ To Discover The Best TRX Suspension Trainer or Resistance Band Program For Your Level & Fitness Goal…

You May Also Enjoy…

If you’re struggling to build muscle with a TRX? Here’s why…

If you’re struggling to build muscle with a TRX? Here’s why…

So, you’re pulling-pushing-hanging but never seeing any changes in the mirror week to week. You’ve tried Youtube vids... Apps... workout plans... figuring it all out yourself… But, your body still looks the same. And you feel like throwing the TRX in the cupboard...

How to do TRX Low Rows to Build Muscle

How to do TRX Low Rows to Build Muscle

If you want to build your back muscles, improve your posture, and strengthen your back... Then you need to do these TRX Low Rows. You're targeting and strengthening your lat muscles. The big ones at your sides. Think of them as your body pillars. You can be assured...

Years Ago… Every Day In The Gym I Saw People Do This

Years Ago… Every Day In The Gym I Saw People Do This

Years ago... every day in the gym I saw people: Struggle to make PT sessions Feel intimidated by the environment Regard the gym as ‘a chore’ not enjoyment. Becuase of this, their results were limited. But they believed there was no other way... Feel familiar? Look, I...

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

Struggling to Build Your Shoulder Muscles with a TRX? Try These…

If you want to build your shoulder muscles, then you need to feel the burn. Act like a zombie with these TRX Front Shoulder Raises to maintain a pumping action. And keep constant tension on the front and middle shoulder muscles. It's a small range of motion, but...

If you’re struggling to build muscle with a TRX? Here’s why…

If you’re struggling to build muscle with a TRX? Here’s why…

So, you’re pulling-pushing-hanging but never seeing any changes in the mirror week to week. You’ve tried Youtube vids... Apps... workout plans... figuring it all out yourself… But, your body still looks the same. And you feel like throwing the TRX in the cupboard...

How to do TRX Low Rows to Build Muscle

How to do TRX Low Rows to Build Muscle

If you want to build your back muscles, improve your posture, and strengthen your back... Then you need to do these TRX Low Rows. You're targeting and strengthening your lat muscles. The big ones at your sides. Think of them as your body pillars. You can be assured...

Speak Your Mind…

4 Comments

  1. Stu

    How often do you recommend working out with TRX and for how many sets. 12-15 reps at super slow speed are going to be killers, would one set be enough of each exercise?

    Reply
    • TRX Traveller

      It entirely depends on your goals. I love to workout 6 times a week at the moment (but I am an obsessive) with a PUSH/PULL/LEG split. However, sometimes I love 4 times a week with an UPPER/LOWER split, I would say that 4 times UPPER/LOWER split is the best overall for rest and recovery and a busy life schedule. This allows you to train a muscle group twice a week which studies have shown as optimal. It’s what I incorporate into the TRX Total Transformation Program and people have reported great results.

      The intensity of the exercise is all dependant on the placement of you feet, they would certainly be very hard if you moved your feet closer to the TRX point of hanging. But, if you stand further out the intensity is much less so you can focus on perfect technique with slow form and good muscle contraction across large rep volume. 1 set is fine to begin with then progress up to 2-3 over time.

      Reply
  2. Edward Cassidy

    Adam,these short videos are very helpful.when I use the Trx I like to do the Y,T,W and an M.from top to bottom,then reverse.also I rotate grips.one grip seem more natural.then I turn my hands over,let me know your thoughts,thanks, Eddie

    Reply
    • TRX Traveller

      Hey Eddie, I’m glad they were useful. That’s the beauty of suspension training with regards to your comments on different positions, it fits each and every individual’s biomechanics for varied ranges of motion. Have you experimented with protracted Y’s etc versus re-tracted?

      Reply

Trackbacks/Pingbacks

  1. The 16 Best Starting TRX Exercises Guide With Video Technique - PART: 3 - Arms & Core - TRX Traveller - […] TRX Exercises Guide – PART 1: Chest, Shoulders, & Back […]
  2. The 16 Best Starting TRX Exercises Guide With Video Technique PART 2 - Legs - TRX Traveller - […] TRX Exercises Guide – PART 1: Chest, Shoulders, & Back […]

Submit a Comment

Your email address will not be published. Required fields are marked *

Fitness Freedom Athlete Programs

Take The 'Fitness Freedom Quiz' And Discover The Best Program For Your Level & Fitness Goal!

In less than 60 seconds I’ll help you find the best Suspension trainer or resistance band Program...

FAQs

Hide
I'm new to using a TRX or Band, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages.

The best place to start would be with the Beginner TRX Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric TRX technique to transform your body and begin your life-changing journey.

If you’re seeking a resistance band Program, get stuck into the Band Muscle Toning Program which is for beginners/intermediates to learn the band muscle-centric technique and transform their body with just one resistance band.

Do you have any training courses or Programs?

Yes absolutely, I have TRX Suspension Trainer & Resistance Band Programs for all levels and fitness goals. They will teach you the effective 'Muscle-Centric Technique' that will transform your body! And cover everything from nutrition to mindset and performance execution.

PLUS, once you become a Fitness Freedom Athlete, you'll get access to a tun of member only resources and bonuses within the Fitness Freedom Athletes platform.

I got you covered for every challenge and every goal.

There are so many 'scammers' online, how can I trust you?

I guess at first, you shouldn’t. Trust is built and earned over time. Check out my reviews and success stories so you can get a better understanding of what I am about and who I help.

Or stalk me on social so you can see that this is my passion and mission in life:

Insta

YouTube

Facebook

Reddit

Where are you based?

I am mainly based in London, UK. But I love travelling, specifically backpacking our beautiful world and experiencing other cultures... So most likely I may be based on the side of a mountain or little beach hut. Perhaps I’ll even meet you in person at some point… That would be just awesome!

Adam Atkinson TRX Traveller Fitness Freedom Athletes
Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

Got Any Questions Or Need Some Advice?

Drop me an email: adam@fitnessfreedomathletes.com and I'll respond as soon as possible.

Discover your TRX or Band Program… 

Copyright © 2024 Fitness Freedom Athletes - All Rights Reserved