I hope you enjoy this. If you want my help to build lean muscle & transform your body with a Suspension Trainer or Band Program, 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…
Table Of Contents
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
- As with all TRX core exercises, the results come from keeping a powerful squeeze at the top of the exercise.
- 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.
Your TRX Suspension Trainer Body Transformation
If you have a suspension trainer, there are 3 ways I can help you build lean muscle and transform your body:
1. Suspension Trainer Total Body Transformation Program (Beginner Level)
If you’re new to fitness or have less than a year of experience, this 8-week program teaches you how to build lean muscle and transform your body using the ‘Muscle-Centric’ Suspension Trainer Technique. (#1 Most Popular!)
Start Your Transformation Here »
2. Suspension Trainer Beach Body Program (Intermediate Level)
If you’ve got 1–3 years of experience, this 8-week program helps you get lean, fit, and beach-body ready!
3. Suspension Trainer Ultimate Physique Sculptor Program (Advanced Level)
If you’re a fitness enthusiast with 3+ years of experience, this 12-week program sculpts your body for an aesthetic, head-turning physique.
All programs include complete diet and nutrition guidance to help you build lean muscle, burn fat, and improve your health—plus other BONUSES (that are genuinely helpful!) to boost your performance and mind-muscle connection!
Unsure? Take the Body Transformation Quiz here and in less than 60 seconds, I’ll recommend the best fit for you!
Your Suspension Trainer Lean Strength Guide,
Coach Adam
Body Transformation Coach
Many thanks from Portugal
Your advice are great!
Hey Miguel, glad I can be of service. All the best with your training!