10 TRX exercises to do at home for muscle gain
Here’s how to work for all muscle groups and incorporate TRX into your workouts. For a complete workout, discover the TRX routine designed by coaches.
1. The back
This TRX exercises to do at home mainly solicits the back muscles (latissimus dorsi, trapezius, rhomboids, etc.) with the participation of the biceps but also the posterior bundles of the deltoids (the back of the shoulders). The position of the hands makes it possible to target more or less the upper part of the back.
Placement :
Stand facing the TRX, feet hip-width apart, grab the handles, palms down. Tilt the body back so that the arms are stretched out. The back is perfectly aligned with the legs (+ or – 60° angle).
Hold the position for 3 seconds and return to the initial position.
Tips :
- Keep the whole body on the same line to take advantage of the “sheathing” effect
- Keep your chest open throughout the movement.
2. Pectorals/triceps
This TRX exercises to do at home works the pecs, triceps, and anterior bundles of the deltoids (the front of the shoulders).
Placement :
Stand with your back to the TRX, feet together or hip-width apart for stability. Then grab the handles, palms down.
The back is aligned with the legs (45° angle), and the arms are stretched. Bend your arms and lower yourself so that your chest is level with your hands.
Hold the position for 3 seconds before repeating the movement.
Tips :
- Keep the whole body on the same line to take advantage of the “sheathing” effect.
- Contract the pectorals in a high position.
3- Leg-squats
The squat, a king TRX exercises to do at home to work the legs, mainly solicits the quadriceps and the glutes. The hamstrings and calves also participate in the squat.
Placement :
Stand facing the TRX, feet shoulder-width apart, grab the handles, palms facing in.
Bring the straps back to the bust by bending your arms. The back is flat and sheathed.
Pushing the buttocks back, lower into a squatting position. Hold the position for 3 seconds and push with the legs to return to the initial mode.
Tips :
- Be careful not to twist your back when working on one leg.
- Always keep your knees behind your toes.
- Gradually decrease the assistance of the arms to go up.
4. Leg-Lunges
This TRX exercises to do at home works the quadriceps, glutes, hamstrings, and calves. Very complete, it is demanding in terms of balance.
Placement :
Stand with your back to the TRX, and position one of the two feet in one of the two straps. The back is straight, and the hands are at the waist.
Go down by bending the front leg without the back knee touching the ground. Hold the position for 3 seconds before repeating the movement.
Tips :
- Place the front foot far enough so that in the low position your knee does not close beyond 90°.
- Place your arms horizontal in front of you for more balance.
- Do not push with the foot placed in the strap.
- Descend slowly while remaining perfectly sheathed.
5. Glutes and hamstrings
This TRX exercises to do at home primarily targets the glutes and hamstrings.
Placement :
Stand facing the TRX, heels in the straps. The legs are straight, and the back is in line with the legs.
Lift the pelvis by contracting the buttocks to describe a 90° angle with the knees, Pressing with the heels. Hold the position for 3 seconds before repeating the movement.
Tips :
- Do not arch your back in the high position.
- Keep the angle of the knees at 90°.
- Place your hands on either side of the body for good stability.
6. Triceps
This exercise is intended for the work of the triceps with a significant impact on the Abdo-lumbar belt.
Placement :
Stand with your back to the TRX and grab the handles, palms down, arms straight. Bend your arms, squeezing your elbows so that your hands are at ear level.
Descend by tilting the body forward at 45° while remaining perfectly sheathed. The legs, back, and head are on the same line.
Return to the initial position by pushing on the straps, keeping your elbows tight. Hold the position for 3 seconds before repeating the movement.
Tips :
- Keep your elbows together throughout the movement.
- Keep the pelvis in line with the body.
- Even arms outstretched your body maintains a small inclination.
7. Biceps
This movement allows targeted work on the biceps.
Placement :
Stand facing the TRX with your feet hip-width apart. Grab the handles with your palms up. Extend your arms so that your body is tilted at 45°.
Pull by bringing your hands to shoulder level. Hold the position for 3 seconds before repeating the movement.
Tips :
- Tighten your elbows by bringing them up in front of you.
- Keep the whole body in one line.
- Even with your arms bent, your body maintains a small inclination.
8. Back and sheathing
This exercise solicits the latissimus dorsi and the Abdo-lumbar area.
Placement :
Stand facing the TRX, and grab the handles in a standing position. Keep your back aligned, lower down, extending your arms in line with the rest of your body.
Hold the position for 3 seconds. Return to the starting position, keeping your arms straight.
Tips :
- Do not arch your back when descending.
- Keep your head in line with your back.
- For more stability, you can spread the feet.
9. Shoulders
Probably one of the most demanding exercises for working the shoulders.
Placement :
Stand facing the TRX, grab the handles, palms down, arms straight, leaning back.
Keeping your arms outstretched, come back up so that your head is between the arms. Return to the initial position while controlling the descent. Hold the position for 3 seconds before repeating the movement.
Tips :
- Think about your sheathing throughout the movement.
- If necessary, help yourself with the back leg to reduce the difficulty.
- Keep the whole body in one line.
10. Sheathing-abdominals
It mainly works the rectus abdominal, and obliques. The pecs and shoulders contribute to stability.
Placement :
Position yourself with your back to the TRX and place both feet in the two straps. The hands are placed on the floor at shoulder width and the arms. The legs, back, and head are on the same line and perfectly sheathed.
Bring the knees towards the chest by raising the pelvis without rounding the back. Stay 3 seconds, then return to the initial position.
Tips :
- Do not arch your back when extending.
- Bring the knees well towards the chest and not the other way around.
- Keep your head in line with your body.
You can make all the exercises mentioned in this article “TRX exercises to do at home” at your home, so I hope you will definitely like this article. If you have any doubt then you can ask by commenting below.