trx-push-upsAre you tired of all that weight training? Does the thought of dumbbells, barbells, and kettle-bells bore you and discourage you from getting on with your fitness routine? Maybe it’s time for a break! Yes, just a break; quitting weight training altogether is not a wise idea, nor a safe one either. So how about you shift your training focus to something other than weights for a while?

TRX, short for Total-body Resistance Exercise, is a training technique invented by a former U.S. Navy SEAL. In this particular technique, every movement will challenge your core by using two very accessible resources: gravity and your own bodyweight. All you need are the TRX straps, which you’ll have to fix to a secure spot such as a weight machine, monkey bars, or even a basketball hoop pole, and then use either your feet or hands – depending on the exercise – to hold onto the straps. A part of your body will be suspended from the ground, or you’ll have to lean in towards or away from the straps so as to create resistance and destabilization. How body destabilization works is it allows no other option but to adjust and control your every movement, and in order to achieve that requires you to engage your midsection and back, and firing up your shoulders and hips. Another convenience of the TRX technique is that the roll-able straps can be taken with you wherever you go and can be used anywhere as long as you have a strong and secure base to fasten them to.

In this post, let us take a look at 5 of the best TRX beginner moves for the upper body.

TRX Push-up

Target areas: Shoulders, chest, arms

Direction: Hook your toes through the TRX straps so that the tops of your feet face the floor. Lift your body up so that weight rests on the palms of your hands. Keeping the core tight, bend the elbows to lower your chest between hands. You’ll feel your chest and shoulders working as you press back up to the start position.

TRX Chest Press

Target areas: Arms, chest

Direction: Face away from the anchor with your feet shoulder-width apart. Grab the handles with an overhand grip and extend arms in front of you at shoulder height. Lean forward so that your body is at a slight diagonal. Bend elbows and lower chest between your hands. You’ll engage your chest and arms as you push yourself back up to the start position.

Kneeling Triceps Press

Target areas: Triceps

Direction: Kneel down facing the anchor and grab the straps with an underhand grip. Stretch arms straight out in front of you and hold them shoulder-width apart. Bend elbows to lower your upper body toward the floor until hands are in line with your ears – this is when you’ll start to feel those triceps burn. Return to start.

TRX Low Row

Target areas: Back, abs, shoulders, biceps

Direction: This move is the key to a strong back. Grab the handles with your palms facing one another. Lean all the way back until weight is on your heels, arms extended out in front of you, and body forms a diagonal. Squeeze shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to start.

trx-low-rowTriceps Extension

Target areas: Triceps

Direction: Set yourself up like you did for the push-up – facing away from the anchor point, feet shoulder-width apart. Grab the handles with an overhand grip. Shift weight to the balls of your feet as you extend arms out in front of you at eye level. Bend elbows until hands are behind your head, elbows framing either side of your face. Return to start. The movement is small, but super effective, and you’ll fire up your triceps with every rep.

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