Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni BSBM
FACT CHECKED
The TRX suspension trainer hit the fitness industry in early 2000 and has proven to be one of the more legitimate pieces of fitness equipment you can buy. Invented by a Navy SEAL looking for an effective means to train while in isolated locations, a TRX workout is a 100% legitimate means for increasing the size of your muscles and improving strength. If you've been frustrated as a traveler for not being able to get in a good workout or just want to add some unique bodyweight training to your program, you NEED this article. We'll outline exactly what you need to do when you train with TRX to get optimal results using the most basic and practical exercises.
16 Best TRX Exercises (By Muscle Groups)
There are over a hundred exercises you can perform with the TRX suspension trainer, which is a daunting number. We've narrowed it down to the 16 best exercises you should be doing in your workouts.
The following sections will cover step-by-step instructions on how to perform each exercise, variations or modifications that can be made to each exercise, followed by a complete TRX workout split, and ending with tips on getting the most out of your TRX training.
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TRX Back and Biceps Exercises
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TRX Chest, Shoulder, and Triceps Exercises
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TRX Lower Body Exercises
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TRX Core Exercises
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TRX Cardio Exercises
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A TRX suspension workout
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How to progress with a TRX exercise
This article is gonna jump right into TRX training, so here we go!
TRX Exercises For Back and Biceps
The back muscles are some of the most difficult to train with bodyweight training if you don't have equipment such as bars. Of course, with TRX training, this isn't an issue!
1. Chin-Up:
The chin-up is one of the best back exercises you can do. We love 'em, and we love doing chin-ups even more on the TRX suspension trainer. Once you pull yourself into the air, your entire body can swing around as you're basically just a pendulum at this point, demanding major muscle activation from your stabilizers.
Step-By-Step:
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Set up the TRX suspension trainer so the handles are at a height that allows you to hang freely. You should at least be able to lift your legs and hang.
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Use an underhand grip which should naturally place you with the correct width.
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Pull your shoulders back. This should cause your chest to stick out slightly. You want to hold this position the whole movement.
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Brace your core as you drive your elbows down. You should pull your body straight up until your chin rises above your hands. Lower yourself slowly.
Progressing And Variations:
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To make chin-ups harder, you will want to gradually pull yourself to one hand.
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Once pulling yourself to one hand is easy, you will simultaneously push the other hand out to the side.
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A helpful tip is to use the finger method. This is when you first take your thumb off the support hand so you only hold the handle with four fingers. Taking the thumb away mitigates the strength you can use in that hand. You can then gradually take away more fingers.
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Play with grip width and use a narrower grip for more bicep activation making this an excellent exercise for a TRX arm workout.
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While eventually, you want to do a 1-arm chin-up, this is very difficult to do and will occur very far down your fitness journey.
2. Pull-Up:
The TRX pull-up will see similar components to the TRX chin-up, except you use an overhand grip. However, you can use greater variation in your grip and grip width.
Step-By-Step:
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Grab the TRX straps slightly wider than your shoulders and allow your elbows to flare out. Your grip should be overhand, so your palms are facing away.
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Pull your shoulder blades back and tighten your core.
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Drive your elbows down and back at a slight angle. Pull yourself up until your head is over your hands.
Progressing And Variations:
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To progress on your pull-ups, you will follow similar tactics as the chin-ups. Pull your chest up to one handle and then push one arm straight to the side to take it out of the movement.
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Another method to vary the movement is to play with the grip width. Play with a narrow grip, standard width, and wide grip. Because these train the muscle differently, we won't consider their progressions.
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For example, one week, you could use a wide grip in your workout routine to isolate the lats more and then narrow the grip the following week for greater muscle activation in the traps.
3. Inverted Row:
The inverted row, also known as an Australian row, is the bodyweight version of the bent-over row. You must set up the handles to hold them and let your body hang without touching the ground.
Step-By-Step:
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Set the TRX suspension trainer so you can hold the straps while facing upward and hanging down. Your feet should be in front, so you rest on your heels and your arms hang vertically.
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You can raise and lower the height to adjust the load. The higher level will create a steeper angle and lessen the load. Vice-versa for going lower.
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Be sure to activate your core to keep your torso straight. Your hips will want to sag, similar to when you do push-ups, but in the opposite direction. Don't let them.
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Use an overhand grip with your arms at shoulder width. Keeping your body straight, pull your elbows straight back. Think about trying to touch the floor with your elbows. This will mitigate the use of your biceps and increase the activation of the back muscles.
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As you pull, have the arms tucked at about a 45-degree angle. Pull until your elbows pass your body and your hands get near your chest. You can rotate your hands inward slightly if it's more comfortable.
Progressing And Variations:
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The same methods apply in that you want to gradually pull your body to one hand and then push one arm straight out.
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Just like a seated cable row, you can play around with different grips (neutral, underhand) and grip-width (close grip, wide). The same basic principles in the form and biomechanics for all of these are the same as the version we discussed above.
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We like to vary the versions frequently. This might mean using two versions on the same day. For example, we might like to do two sets of a harder version that allows a smaller number of reps. Then for the third set, we'll do a burnout set with really high reps.
4. Reverse Fly:
The reverse fly is an isolation exercise to really focus on the back muscles. The basic idea is the same as when performing the reverse fly with dumbbells. In fact, this TRX exercise does an awesome job of replicating its free-weight counterpart. We'll usually do this as a long burnout set at the end.
Step-By-Step:
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Set up the TRX straps at an appropriate height for your strength.
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Grab the handles and let your body fall backward with your arms straight. Similar to the Australian row, your body will be much more vertical.
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Keep your body and torso straight. Keeping a slight bend in your elbows, pull your arms out to the side as if doing a reverse hug. Pull your arms back until your arms break the level of your back.
Progressing And Variations:
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This is a high-rep TRX exercise, so you don't need to worry too much about progressions. If you want, you could aim to use only one arm by keeping the other one straight out in front of you.
TRX Exercises For Chest, Shoulders, and Triceps
The chest, shoulders, and triceps will be trained with the same exercises. You'll notice it's tough to isolate the shoulders in a TRX workout, but you can still get more than enough activation.
5. Suspended Push-Up:
This will explain the suspended push-up, which is when you place your hands in the TRX handles. When it comes to bodyweight chest exercises, this exercise is much more challenging as your body is free to sway, and your hands are much less stable. If you are new to training, you will want to start with traditional push-ups.
Step-By-Step:
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Set up the TRX straps so they handle and hang above the ground. It can be at any height, but the lower level will hit the chest more.
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Grab the handles so that the grip sits on the meat of your palm. You should be able to keep your wrist straight.
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Tighten your core and keep your hips from sagging. Come down by letting your elbows bend. You want them to be tucked into the body at a 45-degree angle. If it feels comfortable, turn your hands out slightly.
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Lower yourself all the way down until your chest passes your hands. This is one benefit of TRX push-ups as it allows a deeper stretch of the chest muscles. Drive your hands down towards the ground to drive your body up.
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It might help to think about pushing down and in to keep the handles stable.
Progressing And Variations:
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Bring your chest down to one hand to increase the load, and then eventually place one arm straight out to the side.
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You can also alter the height to make one strap higher than the other. This place more stress on the arm using the higher level. Keep raising the height, and eventually, you want to try and do a one-arm push-up. When you get to this point, place one hand on the ground to act as support.
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Try to use minimal assistance, such as just using a couple of fingers on the floor.
6. Feet-Supported Push-ups (Decline Push-Ups):
The version of the push-up as you place your feet on the trainer's handles. Many people find this even more challenging on the core than the normal version. Regardless, it works. However, another advantage is that you can create a decline push-up.
By raising the strap level for your feet, you gradually place your body at more of an angle. This will gradually place more stress on your shoulders.
Step-By-Step:
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Set the straps at a low level and place your feet in the hand holes. The top of your foot should rest on the handle.
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Straighten your body. Position your hands slightly wider than shoulder-width apart, and hands slightly turned out. You will want to place your hands back somewhat farther the higher your feet go, as your body will swing back as you go down.
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Straighten your arms which will raise your body. Take time to stabilize your body before you perform a rep. Come down with your arms at a 45-degree angle until your chest hits the ground.
Progressing And Variations:
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Your primary goal is to place more stress on your shoulders, so the primary way to progress is to raise your foot level.
7. Dip:
We're going to warn you now, tough as dips are on their own, a suspended dip takes the difficulty to a whole new level. As you must support yourself on two free-swinging pieces of rope, stabilizing your body is very challenging.
This doesn't belong on a TRX beginner workout, so if you're new, perform traditional dips or even chair dips (We don't like doing dips on TRX when your hands are behind you as the handles could swing out and cause injury).
If possible, we would recommend trying to use a solid handle. This can take care of the issue of the handle collapsing, wrapping itself around your hand, and being very unstable.
Step-By-Step:
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Set up the straps at a suitable height. Grab the handles so it sits on the meat of your palm near the thumb to keep your hand straight.
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Jump and pull yourself up to the starting position, your arms straight and locked out. Keep your body from swaying.
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Let your body come down slowly by flexing your elbow. Keep your forearm vertical during the movement and elbows tucked at a 45-degree angle or less.
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Allow your torso to lean forward slightly as you come down until the upper arm breaks parallel.
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Drive your hands down to propel yourself up.
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If the TRX handles swing, push down and inward.
Progressing And Variations:
You may need to use regression when you start. Here are your options:
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Controlled negative
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Jumping (place at a height so you can jump to help propel your body)
8. TRX Chest Fly:
A well-known exercise for anyone looking to build some serious pecs. This movement is a great TRX exercise to isolate the chest muscles and really train your core and stabilizers. Beginners can use a more vertical angle to decrease the load, while advanced trainees may want to get more horizontal to increase the load.
Step-By-Step:
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Set the TRX straps to an appropriate height for loading. Face towards the TRX and grab both handles with your arms out in front of your body and arms extended.
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Lean into the TRX so that it's supporting you. Open your arms like you're getting ready for a hug. Keep your elbows slightly bent as you let your body drop.
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Go down until your chest breaks hand level (or as deep as you can). Keeping the same elbow bend, bring your arms back out in front.
Progressing And Variations:
No need to use progressions apart from getting your body more horizontal.
TRX Exercises For Lower Body
Lower body training with TRX is awesome. Due to the TRX suspension trainer, the newest beginner can train with the most advanced calisthenic practitioner, and both get great workouts.
9. Squat:
Squats are a must in any bodyweight training, including your TRX leg workout. The TRX suspension trainer offers a unique advantage by providing support for new lifters as well as when you want to try more advanced versions.
Step-By-Step:
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Grab onto the TRX handles if you need to.
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Keep feet spread slightly wider than hip-width apart with toes turned out. Sit back and push your hips back. Continue squatting down until the tops of your thighs are parallel to the ground.
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Drive your feet into the ground to propel your body up.
Progressing And Variations:
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You will eventually work towards performing pistol squats and skater squats. Therefore, you want to gradually increase the load one leg carries. You can do this by: Sitting down towards one foot OR using a structure to elevate one foot.
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You can easily turn these into a squat jump to increase the intensity. Extend your legs forcefully to propel your body in the air as you come up.
10. Rear-Foot Elevated Split Squat:
A TRX rear-foot elevated split squat is an advanced version of a classic leg exercise. These are tough and will put a huge load on the quadriceps.
Step-By-Step:
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Set the TRX strap so that it's low to the ground.
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Turn and face away from the TRX suspension trainer so you're a few feet in front of the strap. Place a foot into the TRX straps with the top of the foot facing down.
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When balanced, drop your body weight straight down. Your front shin should remain vertical throughout the movement. Drop all the way down until your rear knee touches the ground.
Progressions And Variations:
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If these are too difficult, you can always perform regular lunges, forward and reverse. The same rules apply to foot placement.
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It's hard to regress these unless you can set them up near an object so that you can hold the object for support.
11. Glute Bridge:
A TRX glute bridge is a great way help strengthen your core as well as your glutes, hip flexors, and hamstrings.
Step-By-Step:
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Set up the handles so they are low to the ground
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While sitting on the ground, put your feet into the handles with the strap across the middle of the bottom of your foot.
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Laying on your back and bring your hips toward the ceiling, squeezing your glutes all the way. Your body will come up onto your upper back creating a straight line from your knees to your torso.
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Lower yourself under control until your back is flat on the ground again..
Progressing And Variations:
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For a tougher glute bridge, try raising the handles higher, extending the range of motion.
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As you get stronger, you can also try a single-leg glute bridge. Just make sure the leg that is not being used is not resting on the ground.
- For an extra challenge, at the top of the rep straighten your legs and then perform a leg curl before lowering your hips to get even higher hamstring activation.
12. Pistol Squat:
The pistol squat is another unilateral lower-body exercise. Unlike the skater squat, the torso stays more upright, and there is more flexion at the knee. This would create greater activation of the quadriceps.
Step-By-Step:
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Set up the handles so you can use them as support.
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Squat down and pick one leg up out in front of you. Try to keep it straight, but this will test your mobility.
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Try to keep your torso as vertical as possible as you squat down. Your hips won't push back as far, so your butt will come down closer to your legs rather than being pushed out.
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Come down as far as you can, which may include your butt touching your foot.
Progressing And Variations:
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Unlike the skater squat, you can't slide your foot out for stability. However, since you're using the TRX, that should be fine.
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As you progress, use the TRX less and less for support.
TRX Core Exercises
One of the incredible benefits of using a TRX suspension trainer is you will get a killer core workout. Many people don't realize this, but you use your entire core during many bodyweight exercises.
For example, your core must activate to mitigate swinging during pull-ups, and a push-up is basically a plank exercise that moves up and down. However, as your TRX training adds a huge instability component, every TRX workout becomes an ab workout.
That said, here are some of our favorites.
13. TRX Rollout:
The barbell rollout is by far our favorite core exercise. It's crazy challenging and fires every muscle fiber in the abs and lower back. Numerous studies have shown that the barbell rollout gets the overall best muscle activation.¹
With the TRX suspension trainer, you don't need a barbell to roll out, as you can still perform the basic movement.
Step-By-Step:
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Start in a plank position or the top position of a TRX push-up.
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Keeping your torso straight, allow your hands to come out forward above your head. As your hands move out, be sure to keep your torso straight and don't let your hips sag.
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Continue going down as far as you can go. If you have issues with shoulder mobility, widen your arms as you go down.
14. TRX Knee Tuck:
The TRX knee tuck is similar to a cable crunch or an incline reverse crunch. It works very well to provide a unique stimulus while improving your stability. Still, you'll get a decent contraction in the upper body and chest as you must hold yourself up.
Step-By-Step:
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Place your feet in the TRX strap similar to the decline push-up and extend your arms.
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Keep your upper body in the same position and pull your knees up towards your chest. Bring them as far as possible, and bend your pelvis some.
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You can also perform this TRX exercise unilaterally. In addition, you can perform the quick for a unique cardio exercise.
TRX Cardio Exercise
We're going to give you two awesome non-running cardio exercises specific to TRX. These will burn some serious calories as well as train your muscles.
15. TRX Jump Squats:
To be honest, we're not sure of these names as we started doing them ourselves. Regardless, this is more of a TRX full-body workout and form of metabolic conditioning. It combines a standard squat with a row to perform multiple squats quickly and in succession.
Step-By-Step:
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Set up the TRX straps at a level that you can hold onto when in a squat.
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Grab the handles and perform a squat until your arms are straight. Simultaneously, pull your body up by performing a pull-up motion and explode up off the ground at the same time. As you come down, go quick but use your back muscles to control the descent, don't just suddenly drop.
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We like to perform these at the end of our workouts with high reps (50-100)
16. TRX Mountain Climbers:
Classic mountain climber with a twist; your feet are suspended with the TRX straps. This allows unrestricted movement and the ability to knock out a ton of reps.
Step-By-Step:
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Put your feet in the TRX steps similar to the decline push-up.
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Keeping your body off the ground, perform mountain climbing by bringing your knees up to your chest. You can alternate with doing one at a time, both at once, and even bringing them out to the side.
TRX Workout Routine
Performing a TRX fitness routine differs from traditional workouts, as your "fitness level" depends on different variables. TRX training relies on relative strength and body control, meaning how strong you are compared to your body weight. In addition, many movements require balance and mobility.
The point is that an advanced gym trainee might be a beginner with TRX training. That said, anyone can use these layouts and find the proper version for themselves. Ideally, you can train four times a week, rotating through these.
When using bodyweight exercises, it's easier to use Rating of Perceived Exertion (RPE) as it's difficult to address a specific rep range as you aren't able to control the load on a micro level. Therefore, every exercise will use RPE. However, we will put a large rep range to signify what would be ideal. If you want more details, check out our full article on RPE.
However, it's more important you work your RPE rather than worry about staying in your rep range. As long as you're progressing, you'll grow muscle and get stronger.
Upper Body Session:
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Decline Push-Ups 3X4-8
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Pull-Ups* 3X4-8
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Dip 3X6-10
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Chin-Ups* 3X6-12
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Push-Ups 3X10-20
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Inverted Rows** 3X10-20
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Chest Flys*** 2X10-20
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Reverse Flys*** 2X10-20
*Use different versions. One week use wide grip chin-up and narrow grip pull-up and vice-versa. Also, use neutral grips once in a while
**Alternate grips every session
***You can superset if you desire
Lower Body Session:
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TRX Squat Jump 3X5
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Pistol Squat 3X4-8
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Glute Bridge* 3X4-8
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Rear Foot Elevated Lunge* 3X6-10
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Bodyweight Squats 3X15-20+
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TRX Rollouts 3X5-10
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TRX Mountain Climber 1-3 X 100
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TRX Squats 1-3 X 50
*Alternate every session
How To Progress With TRX Exercises:
TRX is essentially a form of body weight training that uses suspension training. Being so, many people may get stumped with progressing with their TRX workouts. Every exercise has its own specific cues. However, a few common variables apply to all of them.
With a TRX workout, you want to move to a unilateral exercise to increase the load. As you cannot add weight plates, you must manipulate your body weight to maximize the percentage placed on your muscles.
To do this, you will use various methods to place a higher load on one limb by mitigating the use of the other. This can be done in several ways:
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Bring your body towards one limb during the movement. For example, pull your body to one hand during a pull-up.
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Place one limb in a biomechanically inefficient position. For example, straighten out one arm to the side during a push-up.
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Increase the range of motion of one limb. For example, place one arm higher than the other during a push-up.
This is the same general concept in the majority of exercises. In addition, you can do this in multiple ways, so feel free to get creative. The bottom line is: always advance.
TRX Training Summary:
TRX is challenging to get started but well worth it. Most people should be able to do this workout by using the TRX for support with the tougher exercises. However, remember you can always substitute a traditional version if you need to, such as a traditional reverse lunge instead of the rear foot elevated lunge.
That said, TRX will be greatly rewarding and may become your favorite new training method. We mean, imagine hanging your TRX on a tree out by the lake or the beach. Yea, that would be a sick location to do pistol squats. If you don't have a TRX yet, what are you waiting for? Check out the best suspension trainers you can buy.
Garett Reid
Author