TRX Upper Body Workout

TRX suspension training straps are some of the most versatile and valuable pieces of equipment in any gym. Anyone from an Olympic athlete to an active aging client can slightly modify almost every move to make it work for their fitness level. Because TRX straps are anchored to a point, the level of resistance involved is based on your body position. For many moves, a small step forward or backward can dramatically change the resistance — and subsequently, the difficulty — to find the right level of challenge for you.

Since TRX straps can be used by just about everyone, it only makes sense that they can also be used almost anywhere. One thing that makes TRX so beneficial is how easy they can be to set up. As long as you have somewhere to anchor your straps, you can knock out a super-effective session with the TRX trainer. A tree, a door frame, or even a street light pole can be the perfect anchor for your next TRX workout.

TRX training is low impact in nature and some of the best core work that you can do. Since the straps are suspended, they can provide support through common ranges of motion. For example, holding the straps with tension as you squat can allow you to get a deeper range of motion in your squat because it is supporting you in an unstable position. Older gym members can benefit from this support because it allows them to strengthen muscles around joints that normally lack the stability to reach their full range of motion.

This workout features five moves, which you’ll perform for 40 seconds each, followed by 20 seconds of rest. Repeat the circuit for four rounds total, and remember, if a move doesn’t feel challenging, try taking a step back from the straps to make it harder. If you’re having any issues using the TRX, make sure to stop by your local AF to get a coach and a plan! And if you’re looking for a TRX lower body workout to round things out, try this one.

“I” Row

1. Start standing in an upright position, facing the straps.
2. Lean back holding the handles with your arms fully extended out in front of you, your feet flat and your palms facing in.
3. Pull the handles up overhead with your arms straight, coming upright so that your body forms an “I.”

Modified Dip

Think of this move as a supported tricep dip. You’ll be amazed at how hard this variation makes your core work!

1. Start with the TRX behind you. Place your hands in the handles behind you at waist height and your heels on the floor, with your knees bent and arms straight.
2. Lower your body toward the floor, bending at the elbows.
3. Push up through your palms to return to the start position.

Modified Wide Row

1. Start by facing the TRX in a standing position. Hold the handles in front of you then lean back with your feet flat and knees bent. Keep your arms straight, elbows out and palms facing forward.
2. Pull your chest up to your hands, bending at the elbows.
3. Lower your body back down and repeat.

Kneeling Push Up

This move is a variation on the traditional push-up that places your hands in the TRX loops for an extra balance challenge! If this is too tough for you, you can perform regular push-ups or kneeling push-ups.

1. Kneel on the floor with your hands in the handles, elbows bent and feet raised off the floor.
2. Push up to a straight arm position, keeping your back flat and your hips in line with your shoulders throughout.
3. Lower your body back to the start position and repeat.

Kneeling Roll Out

1. Start by kneeling in an upright position. Hold the handles in front of you at waist height with your arms straight.
2. Lean forward as you raise your arms out and up overhead, lowering your body into an inclined position. Your body should be at about a 45 degree angle to the floor, with your arms overhead.
3. Lower your arms and return back up to the upright position.