The 5 Best Starting TRX Suspension Trainer Exercises Guide

If you’re struggling to build lean muscle and transform your body with a suspension trainer (like a TRX), you’re not alone. Most people mindlessly jump around, pushing-pulling-hanging.

The results? A bit of sweat. Then eventually you throw the TRX in the cupboard, bored and demotivated.

Back in 2016, I began coaching clients at a beginner level on how to use a suspension trainer with ‘Muscle- Centric Technique.’ The results were fantastic.

It opened up a whole new way to train with a suspension trainer to build lean muscle and transform your body…

Transforming Your Body

If you use this technique with a suspension trainer correctly, you’ll build lean muscle and increase your functional strength. So you can start seeing changes in the mirror, fast.

In this post, I’ll teach you this effective ‘Muscle-Centric Technique’ at a beginner level for the 5 best suspension trainer exercises to start with.

And how to perform them properly for maximum results. Let’s get to it…

1. Chest Exercise – TRX Suspension Trainer Chest Press

You can achieve a deep stretch and powerful top contraction squeeze with the suspension trainer chest press. Working your chest muscles through a full range of motion for effective muscle growth stimulus .

Technique Points

• At the top: Focus on bringing your elbows together, not hands. Try and make the your elbows touch and squeeze your chest muscles.
• At the bottom: Contract your shoulder blades back to stretch the chest. Pause here for a second.

2. Back Exercise – TRX Suspension Trainer Back Pull / Row

A great exercise to fix rounded shoulders and improve your shoulder girdle srength. Use slow and controlled technique and squeeze your back muscles powerfully at the top motion.

Technique Points

• Try not to pull with the hands, focus on using them as hooks
• The elbows lead, drive them up and out ⁣⁣
• Begin the movement by contracting your shoulder blades first⁣⁣
• Squeeze your upper back as hard as possible at the top

3. Shoulder Exercise – TRX Suspension Trainer Y’s

If you’re looking to build your rear and middle shoulder muscles for strength and stability. These Suspension Trainer Ys are you go-to exercise

Think zombie. Keep a loose grip and allow the hands to lead with a slow pumping action.

Technique points

• Shoulder Position: Keep shoulders slightly pulled forward. This is to help isolate the middle shoulder muscle and not allow the upper back muscles to help out.
• Mindful Focus: Focus on slapping the backs of the hands to walls and ceiling whilst holding the straps.
• Squeeze at the top: Lock in and focus at this point. Pull the straps hard to help with the squeeze.
• Elbows: Keep them slightly bent. Straightening them brings in your back muscles. Taking tension away from the rear shoulder muscles.

4. Leg Exercise – TRX Suspension Trainer Pistol Squats

If like me, captain chicken legs. You want to build bigger leg muscles and strength? Then these TRX Pistol Squats are your exercise.

Start off only squatting halfway down. Then as you get more confident and you technique becomes become. Try going all the way to the floor.

When done correctly, TRX Pistol Squats primarily target the quad muscles at the front of your leg above the knee cap.

Technique Points

• Top squeeze: Begin and end every rep with a powerful squeeze on your quad muscles.
• Don’t rest and lose tension at the bottom: It’s easy to take a break and then pull yourself back up. Resist doing this. Keep slow and controlled movement.
• Range of motion: At a beginner level, go down halfway and rise back up. This range of motion is great to get started and build up your strength. Gradually progress deeper as you get stronger

5. Core Exercise – TRX Suspension Trainer Abs Crunch

These are the foundational TRX suspension trainer exercise for your core. Very good to target the upper region of your ab muscles.

If you find it to hard to put all your bodyweight onto your shoulders, go onto your forearms. Focus on squeezing your ab muscles the entire time.

Technique Points

1. As with all TRX core exercises, the results come from keeping a powerful squeeze at the top of the exercise.
2. Then focus on a slight stretch at the bottom.

Slow Down

If you take the time to slow down with each TRX Suspension Trainer exercise, connect with your muscle (the squeeze), and use a full range of motion. You will build lean muscle.

And more muscle means you burn more fat at rest. It also means you’ll be able to move better and enjoy life more.

If you know you need to make a change for your health and confidence and you want to build lean muscle and transform your body, AND you’ve got a suspension trainer lying around, then I can help you…

If you’re just starting out with your fitness journey, checkout my Beginner Level 8-week Total Body Transformation Program.

If you’ve got some experience but want to take your results to the next level, checkout the Intermediate Level Programs…

1. The 8-week Beach Body Program for a lean and sculpt goal.
2. Or the 8-week Muscle Builder Program for a muscle and size goal.

If you’re experienced, with a good fitness level but feel like you’ve plateaued, checkout the Advanced Level Programs…

1. The 12-16 week Ultimate Physique Sculptor Program for a lean and sculpt goal.
2. Or the 12-16 week Full Body Athlete Program for a muscle and size goal.

If you’re unsure, I created a ‘Which Program Quiz’ to help you discover the right Program for you.

You’ll have immediate access to 7 step-by-step videos teaching you how to tweak your nutrition…

to build and maintain a lean, energised, and healthy body called ‘Lean Lifestyle Nutrition Blueprint’, as your free gift.

It teaches you how to improve your insulin sensitivity for optimal health, longevity, and performance…

a proven method used by thousands of people in the Fitness Freedom Athletes Community for long-term results.

www.fitnessfreedomathletes.com/suspension-trainer-programs

Your Suspension Trainer Lean Strength Guide,
Coach Adam
Body Transformation Coach