Most people training their upper body with a TRX rush through their reps and wonder why they never get stronger.
It’s because they’re missing the ‘muscle-centric suspension training technique’
And if you’ve been pressing and pulling for months without your chest, back or arms feeling any stronger, this is why.
The TRX rewards slow over fast.
Every rep recruits your core, glutes and shoulders as stabilisers far more than a dumbbell on a bench.
So after coaching over 8,000 clients, I’ve pulled together the 7 best TRX upper-body exercises that actually build strength when you slow them down.
But first, here’s why a TRX builds a better physique than gym machines…
For the complete TRX exercise list, see my 16 best TRX exercises post
A Better Physique
Although you may be targeting your chest, with a TRX Chest Press…
There are many secondary stabilising muscles incorporated to keep you in the press position, and allow you to perform the range of movement.
This is one of the reasons why I believe you can achieve a natural, athletic physique using a TRX.
When used with the right ‘muscle-centric’ technique, you develop lean muscle and strength with improved movement patterns.
To start, let me show you how to build a strong and defined chest…
#1 Chest: TRX Chest Press
In this video, you’ll uncover the key TRX Chest Press technique to build a strong upper body and defined chest muscles. We’ll look at how to use a suspension trainer to isolate your chest muscles to enhance upper body strength.
Benefits of a TRX Chest Press
- Improves Upper Body Strength: Effectively target and strengthen your chest muscles as the primary. And your shoulders, and triceps as the secondary.
- Functional Training: Mimics real-life movements, improving overall functional fitness.
- Improves Joint Health: Low-impact exercise that reduces strain on joints while providing effective resistance.
- Enhances Flexibility: Encourages a full range of motion, improving flexibility and mobility.
Technique Points
- At the bottom, get your elbows back and stretch your chest muscles out.
- At the top, don’t bring your hands together. As your arms straighten out, focus on pushing your elbows together to initiate a powerful squeeze of the chest muscles.
- Keep your hands outside of shoulder width when pressing forward.
#2 Back: TRX Rows (Low & High)
In this video, we’ll look at how to do a TRX Row with two powerful exercise variations. Using ‘muscle-centric’ technique to maximise muscle and strength development for your back.
Benefits of these two TRX Row Exercises
- Enhance back strength and muscle tone
- Improve overall posture and stability
- Stronger and more stable shoulder girdle
- Develop width to your frame and that sought after V shape look
Technique Tips
- Perform a full range of motion. Take every single rep from a fully lengthened muscle position to a fully contracted position.
- Lead with your elbows. The hands are just hooks, pull with elbows DOWN and IN and UP and OUT.
- Be mindful. The biceps will be involved in both exercises. But your mindful focus should be on the lats and your upper back. Focus on squeezing those areas super hard.
- Pull your shoulder blades back first At the very bottom stretch with the shoulders forward (protracted) stretching the lats, be sure to then initiate the upward contraction by pulling the shoulder blades back first (retraction).
Free Reclaim Your Strength in 4-Weeks (Suspension Trainer Plan)
Gain better movement, confidence, and mobility in 8 neglected and essential strength areas. Just tell me where to send it…
#3 Arms: TRX Tricep Extension
In this video, we’ll look at two powerful exercise variations to master the TRX Tricep Extension to build strong and defined arms! You’ll learn how to do a TRX Tricep Extension with ‘Muscle-Centric technique’ and effective exercise form
Benefits of TRX Tricep Extensions
- Targets the long head which gives your arm shape and definition
- Improves mobility in your arms and your range of motion. Helps to reduce elbow pain by building strong muscles that support the joint.
Technique Points
- At the bottom, stretch your triceps right back behind your head. Really get that elbow right behind and lengthen the long head of the tricep as much as possible.
- Don’t pause at the top and don’t straighten your arms out. This takes the load/tension off the tricep.
- Focus on squeezing your triceps hard to press up.
#4 Core: TRX Plank
In this video I’ll show you the ‘Muscle-Centric’ TRX technique for mastering the TRX Plank to boost your core strength. We’ll look at the essential steps of performing the plank with effective form.
The TRX plank is a highly effective exercise for enhancing your core strength, stability, and endurance. By using the TRX suspension trainer, you’ll add an extra layer of difficulty to a normal plank, ensuring your entire core area is fully engaged and challenged.
Benefits of a TRX Plank
- Improved core stability
- Enhanced ab muscle definition
- Increased overall strength and balance
Technique Points
- The main focus is to squeeze your ab muscles the entire time.
- Keep your bum slightly elevated to help with this.
- Then it’s just a matter of increasing the length of time workout to workout.
#5 & 6 Shoulders: TRX Shoulder Ys and Facepulls
I’ve found most people tend to have well-developed front shoulders from various pressing exercises. It’s the middle and rear shoulder muscles which are left underdeveloped.
Targeting these strengthens your shoulder girdle strength and creates a 4D aesthetic look.
In this video, I’ll guide you through 2 TRX shoulder exercises that have transformed my shoulders and posture. We’ll be using muscle-centric technique to help you build strength and shape in your shoulders.
Benefits TRX Shoulder Ys and Facepulls
- Isolate the middle and rear shoulder.
- Strengthening your rear shoulder muscle help fix rounded shoulders.
- Building middle shoulder muscles give your upper body more width to create a V-shape composition.
Technique Points
- Keep the range of motion short, this ensures a constant tension
- Don’t relax at any point, keep your entire arm contracted throughout
- Slight bend in the elbow
- Contract shoulder blades back throughout
#7 Arms: TRX Bicep Curls
In this video, I’ll break down the suspension trainer bicep curl technique to maximise your bicep gains. With proper form to target all 3 strength ranges of your biceps. Along with your bicep peak, that sexy bathroom mirror pose.
Benefits of a TRX Bicep Curl
- Reduced strain on the elbow joint
- Ability to take bicep through a greater range of motion because the straps work with your biomechanics and movement ability.
Technique Points
- Contract the tricep at the bottom to stretch the bicep. Opposing muscle, when one contracts the other must lengthen. A bigger range of motion, more muscle incorporated and broken down, and better gains.
- Rotate the wrist at the top so the pinky goes up and the thumb goes down. This will greatly help with the top contraction squeeze. It will also target the bicep peak, for that popping bicep flex pose.
- Squeeeeeze face 😉 Mindful muscle-centric technique always.
More TRX Guides by Body Part
- TRX Chest Exercises
- TRX Arm Exercises
- TRX Core Exercises
- TRX Back Exercises
- TRX Leg Exercises
- TRX Shoulder Exercises
FAQ
Can you build upper body strength with a TRX?
Yes, and in some ways it’s better than machines. Every press and pull makes you control your own bodyweight, so your core, glutes and shoulders work as stabilisers on top of the main muscle. Slow down each rep with muscle-centric technique and you build real strength, plus the movement quality that machines never train.
What is the best TRX upper body exercise?
If I had to pick one, it would be the TRX Row. It builds your lats and upper back for that V-shape, fixes rounded shoulders and strengthens your whole shoulder girdle. But for a balanced physique, pair it with the Chest Press, so you’re pushing and pulling equally.
Can you do a full upper body workout with just a TRX?
Absolutely. The 7 exercises in this post hit your chest, back, shoulders, biceps, triceps and core, which is a complete upper body session on its own. Aim for 2–4 sets of each, taking every rep slow and controlled, and you’ll feel it the next day.
How often should you do TRX upper body workouts?
2–3 times per week works well for most people, with at least a day’s rest in between. If you’re also training legs, alternating upper and lower body days is a simple way to train 4 days a week while still giving each area time to recover.
Is TRX better than weights for the upper body?
It depends on your goal, but for most people wanting lean muscle, strength and pain-free joints, I believe it is. I built more muscle with a TRX than I ever did with weights, without the shoulder and elbow pain heavy lifting gave me. Weights are easier to load heavy, but the TRX makes up for it with time under tension, stability and a range of motion that works with your body.
So now you’ve got the 7 TRX exercises to build a strong, athletic upper body…
But here’s what most people miss:
A powerful upper body sitting on weak legs is like building a house on sand.
Your legs are your biggest muscle group. They drive your strength, your power and how well you move every single day.
And the good news? You don’t need a gym full of machines to build them.
Here’s to your Fitness Freedom!
Coach Adam, aka TRX Traveller
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