💪 TRX Super Set for POPPING Delts – TRX FACE PULLS / TRX PRONE FLY

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

https://www.youtube.com/watch?v=UyFpc0nt8tY

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