TRX bands, also known as suspension training bands, are simple artifacts in theory, but just as useful as any other equipment used for body sculpting.
Originally conceived as useful tools for SEALs to keep their bodies toned even in precarious environments, TRX bands have quickly been incorporated into gyms around the world, in countless workouts. But if there is one type of training in which they excel, it is in those that are dedicated to developing the upper body of the body.
Arms, chest, back and abdomen are areas of the body that can be perfectly trained through a TRX routine , in a very short time and with a wide variety of exercises that are worth knowing.
5 exercises with TRX for the upper body
1. Lunge with shoulder opening in Y
This exercise is ideal for developing shoulder mobility and abdominal strength.
Instructions
- Start standing up, standing with your back to the point where the bands are attached and holding a handle in each hand.
- Spread your arms out to the sides and up, raising your hands over your head in a Y shape. The hips, elbows, and knees should stay in line and the feet should be together.
- Maintaining some pressure on your abdomen, step one foot forward into a lunge position. The arms should be up, behind your head and the rest of the body.
- Return to the starting position, using the strength of your arms.
- Repeat until you complete 3 sets of 10 reps.
2. Chest press
This exercise works the shoulders, chest and triceps together. It is one of the most popular exercises with TRX.
Instructions
- Start by standing with your back to the point where you have the TRX bands attached, holding a handle in each hand in front of you.
- Maintaining a straight line from shoulders to feet (like doing a plank), lean forward until you are at a 45 degree angle, arms extended in front of you.
- Lower with your arms, doing a chest press. Stop at the point where your hands meet your chest.
- Re-extend your arms in a slow, controlled movement.
- Repeat until you complete 3 sets of 10 reps.
3. Squat and row with shoulder opening in Y
This exercise helps build mobility and strength in both shoulders and hips.
Instructions
- Start by standing and facing the point where the TRX bands are anchored, holding one in each hand. The hands should remain open in a Y shape above the head.
- Lower your hips and bend your knees into a squat position. Hands should drop to shoulder height for support.
- Applying force to the heels, reverse the motion until you are back on your feet. Your hands should slowly separate, pressing on the risers as you go up. Upon reaching the top, they should be on the head again.
- Repeat the movement until you complete 3 sets of 10 repetitions.
4. Inverted row
The inverted row with TRX is a good exercise for those who want to strengthen the abdomen and back.
Instructions
- Start suspended face up, just below the point where the bands are attached, and holding one of them in each hand, palms facing each other.
- To give yourself better support, bend your knees at a 90 degree angle and apply some pressure to your buttocks and abdomen.
- Make force with your arms and shoulders, squeezing them until you can raise your chest to the level of your hands.
- Slowly return to the starting position.
- Repeat the exercise for 3 sets of 10 reps.
5. Atomic flexions with TRX
Atomic pushups with TRX are an exercise that involves the whole body, but especially developing strength in the upper body.
Instructions
- Start in the high push-up position, with your feet elevated and supported by the handles of the resistance bands.
- Making some pressure on the abdomen, lower with your arms executing a push-up in the traditional way.
- When you are back up after performing the push-up, raise your hips and bring your knees to meet your abdomen.
- Go back to the starting position.
- Repeat the exercise 10 times to complete 3 sets.
We leave you the best offers of suspension training equipment
Reference
- Kasemeir, Blake. 9 TRX Moves to Sculpt an Insanely Strong Upper Body. For Livestrong. [Revised April 2017].
