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October 21, 2020

💪 TRX Super Set for POPPING Delts – TRX FACE PULLS / TRX PRONE FLY

TRX Super Set for POPPING Delts – TRX FACE PULLS / TRX PRONE FLY. In my opinion well developed rear and middle shoulder muscles are the No.1 to aid with an aesthetic upper torso look

That’s why I love to overload them with super sets and long top contraction squeeze tempos.

…And even more so as they are a real weak point for me.

TRX FACE PULLS

Straight into

TRX T’s LATERAL GRIP (SHOULDER PROTRACTED)

*Refer a few posts back for an explanation on protraction and retraction of the shoulder girdle*

  • 8 REPS
  • 3 SETS
  • 40 REST BETWEEN SUPERSETS
  • …on both exercises. Last set to ABSOLUTE FAILURE.

The key is the varying Tempos

TRX FACE PULLS KEY POINTS

TEMPO⁣:⁣⁣⁣

  • 4 sec downward phase⁣⁣⁣
  • 0 sec pause at bottom⁣⁣⁣
  • 1 sec contraction upward phase⁣⁣⁣
  • 2 sec SUPER hard contraction / squeeze at the top⁣⁣⁣

EXEUCTION:

  • Pull up with the elbows up and out⁣⁣
  • Focus on squeezing the shoulder blades together on the upward motion ⁣⁣
  • Focus on an external arm rotation at the top (rotating knuckles up)

TRX T’s LATERAL GRIP (SHOULDER PROTRACTED)

TEMPO⁣:⁣⁣⁣

  • 4 sec downward phase⁣⁣⁣
  • 0 sec pause at bottom⁣⁣⁣
  • 1 sec contraction upward phase⁣⁣⁣
  • 0 sec pause at top

EXECUCTION

  • ⁣Round the shoulders forward⁣
  • Elbows slightly bent⁣
  • Don’t let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the joint⁣
  • Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoid⁣
  • Focus: push hands to the side of the walls, ‘pumping’ motion⁣

Let me know in the comments or via DM if you’d like a coaching vid post for any TRX exercise or to target a specific muscle 🙂

Stay safe stay healthy

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TRX Super Set for POPPING Delts - TRX FACE PULLS / TRX PRONE FLY

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.

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