Best Advanced Push Day Workouts With Trx

The TRX Chest Fly is a bodyweight exercise that helps strengthen the chest muscles while maintaining balance and stability. It allows you to easily adjust resistance by changing your body angle, making it great for beginners aiming to improve their chest strength.

How to do it

1. Hold the TRX handles at waist level, facing away from the anchor point.
2. Brace your core and keep your body straight from head to heels.
3. Lean forward until your heels come off the ground, arms extended in front of you with palms facing each other.
4. Slowly move your arms outward to lower your chest towards the floor.
5. When your hands reach shoulder height, exhale and return to the starting position.

The TRX Chest Press is a bodyweight exercise that strengthens your chest, shoulders, and triceps. Using TRX straps makes the exercise more challenging as you can adjust the difficulty by changing your body angle.

How to do it

1. Grab TRX handles at waist level, facing away from the anchor point.
2. Engage your core to keep your back straight.
3. Lean forward until your body is horizontal, keeping your arms stretched in front of you.
4. Lower your chest between your hands, keeping elbows at a 45-degree angle.
5. Push back to the starting position while exhaling.

The TRX T Deltoid Fly targets the deltoid muscles, especially those in the shoulders, helping to enhance shoulder stability and flexibility. This exercise supports better shoulder health and may improve posture compared to regular shoulder exercises.

How to do it

1. Stand facing the TRX anchor with the straps extended.
2. Grab the handles with palms facing in and arms straight.
3. Step forward until your body is horizontal under the handles with feet shoulder-width apart.
4. Engage your core to keep your back straight from heels to shoulders.
5. With a slight bend in your elbows, move your arms out to the sides in a smooth upward arc until they are level with your shoulders.
6. Slowly return to the starting position.

The TRX Atomic Push Up is a combined exercise that works your chest, shoulders, core, and legs. It helps build strength, stability, and fitness, but is best suited for more experienced individuals.

How to do it

1. Start on your hands and knees with your feet under the TRX anchor point.
2. Put your feet into the TRX handle straps, which should be about 1-2 feet above the floor.
3. Engage your core and align your body from heels to shoulders.
4. Lower your chest to the floor by bending your elbows at a 45-degree angle until just above the floor.
5. Push back up and bring your knees towards your chest, then return to the starting position.

The TRX Push Up is a variation of the traditional push-up that uses TRX straps. It strengthens your chest, shoulders, and core by engaging more muscles as you perform the exercise.

How to do it

1. Adjust the TRX straps to an appropriate height.
2. Stand facing away from the anchor point and hold the handles with your arms extended under your shoulders.
3. Place your feet in the TRX loops and lift your hips, forming a straight line from your shoulders to your heels.
4. Keep your body straight as you bend your elbows to lower your chest towards the floor at a 45-degree angle with your arms.
5. Push back up to the starting position and repeat for the desired number of reps.

The TRX W Deltoid Fly strengthens the back of your shoulders and helps improve posture. This exercise focuses on controlled movements to enhance shoulder health and stability.

How to do it

1. Stand facing the TRX and grab the handles at shoulder height with your arms straight and palms together.
2. Lean back slightly while keeping your body straight.
3. Pull your chest towards the TRX by moving your arms apart and bending your elbows to form a 'W' shape with your arms.
4. Return to the starting position and repeat for the desired number of reps.

The TRX Y Deltoid Fly targets the back of your shoulders and upper back to improve shoulder stability and posture. This exercise helps strengthen your upper body with a unique movement that benefits shoulder health.

How to do it

1. Grab the TRX handles at shoulder height with your arms extended and palms together.
2. Lean back slightly while keeping your arms straight.
3. Pull your chest toward the TRX anchor, lifting your arms to form a 'Y' shape.
4. Return to the starting position and repeat.

The TRX Hammer Pull is a bodyweight exercise that strengthens your shoulders using TRX straps. By adjusting your distance from the anchor point, you can control how hard the exercise is. This move also helps improve strength balance by working one arm at a time.

How to do it

1. Stand up straight holding the TRX handles with bent elbows in front of your chest.
2. Lean back, extending your arms while keeping your elbows close to your body.
3. Pull your chest towards the TRX anchor, sliding your right elbow past your torso and extending your left arm at shoulder height.
4. Switch sides and repeat the movement with your left arm.

The TRX Tricep Extension is a bodyweight exercise using a TRX suspension system to strengthen the triceps while also improving core stability and balance. It's adaptable for all fitness levels, making it a great way to enhance muscle tone and endurance.

How to do it

1. Hold the TRX handles at waist level, facing away from the anchor point.
2. Engage your core by breathing into your stomach and tightening your abdominal muscles.
3. Lean forward, lifting your heels off the ground to create a 60-degree angle with the floor, with your arms extended in front of you.
4. Keep your arms slightly bent and raise your shoulders to lower your body to a 45-degree angle with the floor.
5. Exhale through pursed lips while returning to the starting position.