12 Best TRX Exercises to Build Muscle

Tired of the same old gym routine? Looking for a workout that challenges your entire body and can be done anywhere? Look no further than Suspension Training (TRX). TRX is a revolutionary fitness system that uses your body weight and gravity to provide an intense full-body workout. With a simple set of straps and an anchor point, you can perform hundreds of exercises that target all major muscle groups.

Whether you're a seasoned athlete or just starting your fitness journey, TRX is a workout method that can help you achieve your goals with ease. For adults, TRX offers numerous benefits, including increased strength, improved balance, enhanced flexibility, and better core stability. In this blog, we'll explore some of the best TRX exercises to help you build functional total-body muscle. So, grab your SF HealthTech’s TRX Training Band and get ready to take your fitness to new heights!

Is TRX as Good as Lifting Weights?

While TRX and weightlifting offer unique benefits, both can be effective for building strength and muscle. The choice often depends on individual goals, preferences, and workout routines.

TRX excels in functional training, engaging multiple muscle groups simultaneously and mimicking real-life movements. This can improve overall balance, coordination, and stability. It's particularly beneficial for those seeking a full-body workout with a focus on core strength and flexibility.

Weightlifting, on the other hand, is ideal for building muscle mass and increasing strength. By gradually increasing the weight you lift, you can progressively overload your muscles, leading to growth and development. Weightlifting also provides a structured and measurable way to track your progress.

The key is to find a balance that works for you. Many people incorporate both TRX and weightlifting into their workout routines to enjoy the advantages of each. Combining the functional aspects of TRX with the targeted strength gains from weightlifting can create a well-rounded and effective fitness program.

12 Best TRX Workouts

1. TRX Pull-ups

   TRX pull-ups are a bodyweight exercise that uses suspension straps to challenge your upper body strength and stability. Unlike traditional pullups, TRX pull-ups involve a slight angle, making them slightly easier for beginners while still providing a challenging workout. These pull-ups target multiple muscle groups, including your back, shoulders, biceps, and core. They improve upper body strength, enhance grip strength, and can even help with posture.

   How to do it:

   • Starting Position: Begin by standing facing away from the anchor point, holding the TRX handles in your hands. Adjust the straps to create a desired level of difficulty.
   • Engage Your Core: Engage your core and keep your body straight, forming a plank position.
   • Pull Yourself Up: Pull your chest towards the anchor point, keeping your elbows close to your body. Pause at the top of the movement.
   • Lower Yourself Back Down: Slowly lower yourself back to the starting position, maintaining control throughout the movement.
   • Repeat: Perform the desired number of repetitions.

2. TRX Pull-ups

   TRX pull-ups are a bodyweight exercise that uses suspension straps to challenge your upper body strength and stability. Unlike traditional pullups, TRX pull-ups involve a slight angle, making them slightly easier for beginners while still providing a challenging workout. These pull-ups target multiple muscle groups, including your back, shoulders, biceps, and core. They improve upper body strength, enhance grip strength, and can even help with posture.

   How to do it:

   • Starting Position: Begin by standing facing away from the anchor point, holding the TRX handles in your hands. Adjust the straps to create a desired level of difficulty.
   • Engage Your Core: Engage your core and keep your body straight, forming a plank position.
   • Pull Yourself Up: Pull your chest towards the anchor point, keeping your elbows close to your body. Pause at the top of the movement.
   • Lower Yourself Back Down: Slowly lower yourself back to the starting position, maintaining control throughout the movement.
   • Repeat: Perform the desired number of repetitions.

3. TRX Chin

   TRX Chin is a challenging exercise that combines the benefits of a traditional chin-up with the instability of the TRX suspension trainer. This movement targets multiple muscle groups, including your biceps, lats, forearms, and core. Unlike traditional chin-ups, where your body weight is the only resistance, TRX Chin allows you to adjust the difficulty by changing your body position. This makes it suitable for people of various fitness levels.

   It is a great exercise for building upper body strength, improving grip strength, and enhancing overall body coordination. It can also help you develop a stronger core, which is essential for maintaining good posture and preventing injuries.

   How to do it:

   • Set Up: Attach the TRX straps to a secure anchor point at a height that allows you to hang freely with your arms fully extended.
   • Starting Position: Place your feet into the foot loops, ensuring your hands are shoulder-width apart and your body forms a straight line from your head to your feet.
   • Execution: Engage your core and pull your body up towards the anchor point, aiming to bring your chest to the level of the TRX straps. Pause at the top and squeeze your shoulder blades together.
   • Return: Lower yourself back to the starting position in a controlled manner.
   • Repeat: Aim for 10-12 repetitions, adjusting the number of sets based on your fitness level.

4. TRX Row

   The TRX Row is a powerful exercise that targets several muscle groups at once, making it a great choice for building upper body strength and improving overall fitness. In this exercise, you use your body weight as resistance, which adds an extra challenge but also makes it highly effective.

   It targets your back muscles, including the latissimus dorsi (lats), rhomboids, and trapezius (traps). It also strengthens your biceps, forearms, and core muscles. By improving your upper body strength, this exercise can enhance your posture, reduce back pain, and improve your overall athletic performance.

   How to do it:

   • Start Position: Stand facing away from the anchor point, holding the TRX handles with your palms facing inward.
   • Lean Back: Lean back until your body forms a straight line from your head to your feet.
   • Row: Engage your back muscles and pull your chest towards the handles, keeping your elbows close to your body.
   • Pause: Hold at the top of the movement for a brief moment, squeezing your back muscles.
   • Return: Slowly return to the starting position, maintaining control throughout the movement.

5. Feet Elevated TRX Press-up

   The feet-elevated TRX press-up is a challenging variation of the classic push-up, where your feet are elevated on a platform, such as a bench or box. This increases the difficulty of the exercise by shifting your centre of gravity towards your upper body, placing greater demand on your chest, shoulders, and triceps. It also engages your core muscles for stability.

   This exercise is excellent for building upper body strength, improving core stability, and enhancing functional fitness. It can also help improve your balance and coordination.

   How to do it:

   • Set Up: Attach the TRX straps to a secure anchor point at a height that allows you to maintain a straight body line when your feet are elevated.
   • Position: Place your feet in the TRX straps and step back until your body forms a straight line from your head to your feet.
   • Elevate: Place your feet on a platform, such as a bench or box, at a height that challenges you.
   • Start Position: Lower your body until your chest is nearly touching the ground, keeping your core engaged and your elbows close to your body.
   • Press Up: Push yourself back up to the starting position, squeezing your chest muscles at the top.
   • Repeat: Perform 10-15 repetitions or as many as you can with good form.

6. TRX Fly

   The TRX Fly is an exercise that primarily works your chest muscles (pectoralis major and minor), shoulders (anterior deltoids), and triceps. Unlike traditional bench presses, the TRX Fly also engages your core and stabiliser muscles, making the workout more functional and challenging. The instability of the TRX straps requires your body to maintain balance, activating additional muscle groups.

   This exercise can help you build strength in your upper body, improve your posture, and boost your overall functional fitness. It's especially useful for those who want to focus on their chest muscles without using heavy weights.

   How to do it:

   • Starting Position: Stand facing away from the anchor point, holding the TRX handles with your palms facing each other. Your body should form a straight line from your head to your heels.
   • Engage Your Core: Engage your core muscles to maintain a stable posture.
   • Lower Yourself: Slowly lower your body by bending your elbows and moving your hands towards each other. Aim for a slight downward angle, keeping your chest engaged.
   • Pause: Pause at the bottom, ensuring your arms are parallel to the ground.
   • Return to the Starting Position: Push your chest forward and extend your arms to return to the starting position.
   • Repeat: Perform 10-12 repetitions, adjusting the number of sets based on your fitness level.

7. Rear Foot Elevated TRX Split Squat

   This exercise is a variation of the classic split squat but with the added challenge of having one foot elevated on a TRX suspension strap. This creates an uneven surface, forcing your core and stabilising muscles to work harder to maintain balance. It is a fantastic exercise for building strength and stability in the legs, core, and glutes. It targets the quads, hamstrings, glutes, and core muscles, helping to improve overall functional fitness.

   How to Do It:

   • Set Up: Attach a TRX suspension strap to a secure anchor point. Stand facing away from the anchor point, with one foot in the TRX strap and the other foot planted on the ground, about 2-3 feet in front.
   • Lower: Bend both knees, lowering your body until your front knee is at a 90-degree angle. Keep your back straight and your core engaged.
   • Push Up: Push through your front foot to return to the starting position.
   • Repeat: Perform 10-12 reps on each leg.

8. TRX Squat to Y Raise

   TRX Squat to Y Raise strengthens your quads, hamstrings, glutes, core, shoulders, and chest. It also improves balance, stability, and coordination. This exercise combines a traditional squat with an overhead press, targeting your lower body, core, and upper body. It’s a functional movement that mimics everyday actions like picking up objects from the floor or reaching for something overhead.

   How to do it:

   • Starting Position: Stand facing away from the TRX anchor point with your feet shoulder-width apart and hands holding the TRX straps.
   • Squat: Lower your body into a squat position, ensuring your knees are aligned with your toes.
   • Y Raise: As you rise from the squat, extend your arms upward into a Y position, pressing your palms together overhead.
   • Hold: Pause at the top of the movement and squeeze your core and glutes.
   • Return: Slowly lower your arms back to the starting position and repeat.

9. TRX Hamstrings Runner

   The TRX Hamstrings Runner exercise is excellent for improving your hamstring strength and flexibility, which can help prevent injuries and enhance your running performance. Additionally, it strengthens your core and glutes, contributing to overall stability and posture.

   How to do it:

   • Starting Position: Stand facing away from the TRX anchor point. Hold the handles with your palms facing down.
   • Engage Your Core: Engage your core muscles and keep your back straight.
   • Lean Back: Lean back slightly, allowing your body to form a straight line from your head to your heels.
   • Run in Place: Keeping your arms bent at a 90-degree angle, run in place, lifting your knees towards your chest.
   • Maintain Tension: Throughout the exercise, maintain tension in the TRX straps to ensure effective hamstring engagement.
   • Repeat: Perform 10-12 repetitions for 3-4 sets.

   Tip: For an added challenge, try incorporating a single-leg variation, where you lift one leg off the ground while running with the other.

10. TRX Bicep Curl

    The TRX Bicep Curl is an exercise that mainly focuses on your biceps while also working your core, shoulders, and forearms. Unlike regular bicep curls with dumbbells or barbells, the TRX system uses your body weight and suspension straps to create resistance. This adds an extra challenge because the instability requires your stabiliser muscles to work harder, helping to improve your overall strength and balance.

    How to do it:

    • Start in a Plank Position: Begin by placing your hands on the TRX handles and extending your legs behind you.
    • Adjust Your Foot Position: Adjust your foot position to determine the desired level of difficulty. The closer your feet are to the handles, the easier the exercise will be.
    • Lower Your Body: Bend your elbows and lower your body towards the ground, keeping your core engaged and your back straight.
    • Curl Upwards: As you reach the bottom of the movement, curl your upper body upwards, focusing on contracting your biceps.
    • Return to the Starting Position: Slowly lower your body back to the starting position and repeat for the desired number of repetitions.

11. TRX Tricep Press

    The TRX Tricep Press is excellent for building functional strength in your triceps, which can improve your performance in various activities, from pushing open doors to playing sports. Additionally, strong triceps can help prevent injuries and enhance your overall upper body strength.

    How to do it:

    • Start in a Plank Position: Place your hands on the TRX handles, ensuring they are at a comfortable height.
    • Extend your Legs: Keep your legs straight and your core engaged.
    • Lower your Body: Bend your elbows and lower your body towards the ground, keeping your upper arms close to your sides.
    • Push Back Up: Extend your arms and push yourself back up to the starting position.
    • Repeat: Perform 10-15 repetitions, adjusting the number of sets based on your fitness level.

12. TRX Pike

    TRX Pike is an exercise that combines elements of a plank and a pike. It targets your core, shoulders, and legs, making it an excellent full-body workout. This exercise challenges your stability and strength, helping you build a strong and functional physique.

    How to do it:

    • Start in a Plank Position: Place your hands directly under your shoulders and extend your legs behind you, forming a straight line from your head to your heels.
    • Engage Your Core: Tighten your abdominal muscles and keep your back straight to maintain a stable plank.
    • Lift your Hips: Push your hips up towards the ceiling, forming a V-shape with your body.
    • Hold the Position: Hold the TRX Pike for as long as you can or for a specified number of repetitions.
    • Lower Back Down: Slowly lower your hips back down to the starting plank position.

Closing Thoughts

TRX is a versatile and unique workout system that can elevate your fitness routine, no matter your level. By combining TRX exercises with other training methods, you can achieve balanced strength, flexibility, and core stability. Give it a try and see how it transforms your workouts!

Frequently Asked Questions (FAQs)

1. Who can use TRX?

   TRX is a unique training method that can be used by people of all fitness levels, from beginners to experienced athletes. You can easily adjust the exercises to make them more challenging or easier, depending on your fitness goals.

2. What are the benefits of TRX training?

   TRX training is great for improving your overall fitness. It helps build strength, balance, flexibility, and core stability. By using your body weight and the TRX straps, you can work multiple muscle groups at once and get a complete workout.

3. Can I do TRX workouts every day?

   It's possible to do TRX workouts daily, but it's important to listen to your body and give your muscles time to rest and recover. You can mix up your workouts by alternating TRX with other forms of exercise or focusing on different muscle groups each day.