If you enjoy this post, you may also enjoy the FFA TRX Super Set for POPPING Delts – TRX FACE PULLS / TRX PRONE FLY. In my opinion well developed rear and middle shoulder muscles are the No.1 to aid with an aesthetic upper torso look
That’s why I love to overload them with super sets and long top contraction squeeze tempos.
…And even more so as they are a real weak point for me.
TRX FACE PULLS
Straight into
TRX T’s LATERAL GRIP (SHOULDER PROTRACTED)
*Refer a few posts back for an explanation on protraction and retraction of the shoulder girdle*
- 8 REPS
- 3 SETS
- 40 REST BETWEEN SUPERSETS
- …on both exercises. Last set to ABSOLUTE FAILURE.
The key is the varying Tempos
TRX FACE PULLS KEY POINTS
TEMPO:
- 4 sec downward phase
- 0 sec pause at bottom
- 1 sec contraction upward phase
- 2 sec SUPER hard contraction / squeeze at the top
EXEUCTION:
- Pull up with the elbows up and out
- Focus on squeezing the shoulder blades together on the upward motion
- Focus on an external arm rotation at the top (rotating knuckles up)
TRX T’s LATERAL GRIP (SHOULDER PROTRACTED)
TEMPO:
- 4 sec downward phase
- 0 sec pause at bottom
- 1 sec contraction upward phase
- 0 sec pause at top
EXECUCTION
- Round the shoulders forward
- Elbows slightly bent
- Don’t let hands come together at the bottom as the tension/load will be lost from the rear deltoid to the joint
- Keep hands in peripheral vision, contracting to far back allows the upper back muscles to take the load/tension away from the rear deltoid
- Focus: push hands to the side of the walls, ‘pumping’ motion
Let me know in the comments or via DM if you’d like a coaching vid post for any TRX exercise or to target a specific muscle 🙂
Stay safe stay healthy
Pin this post for later…
0 Comments