Best Chest And Back Workouts With Trx To Build Muscle Mass

Jump to:3 Workouts9 Best Exercises

About

TRX, short for Total Resistance Exercise, represents both a training methodology and equipment, focusing on suspended bodyweight resistance with adjustable bands for diverse exercise options.

Designed with hypertrophy in mind, this workout incorporates compound and isolation movements at lower weights and higher repetitions to optimize muscle development in the pectoral and complementary muscle groups.

The chest is primarily engaged through horizontal pressing and adductions, while the back is targeted with pulling and shoulder-associated movements, ensuring balanced muscle activation on both anterior and posterior torso regions.

By combining chest and back exercises systematically, this routine offers an efficient approach to develop strength and symmetry through opposing movement patterns.

The 9 Best Chest and Back Exercises with TRX to Build Muscle Mass

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. TRX Chest Fly

    SETS LOGGED
    135,338
    Chest Strength
    65 mScore
    Chest
    Photo of TRX
    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

    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.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 2. TRX Chest Press

    SETS LOGGED
    141,840
    Chest Strength
    54 mScore
    Chest
    Photo of TRX
    TRX

    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

    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.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 3. TRX Row

    SETS LOGGED
    439,300
    Back Strength
    45 mScore
    Back
    Photo of TRX
    TRX

    The TRX Row is a bodyweight exercise that strengthens your back. It uses a TRX strap to create instability and allows you to adjust resistance by moving your feet closer or farther from the anchor point.

    How to do it

    The TRX Row is a bodyweight exercise that strengthens your back. It uses a TRX strap to create instability and allows you to adjust resistance by moving your feet closer or farther from the anchor point.

    Sets, Reps, Weight
    1
    9reps
    2
    9reps
    3
    9reps
    4
    9reps
    Full Video & Instructions

  • 4. TRX Atomic Push Up

    SETS LOGGED
    73,754
    Chest Strength
    38 mScore
    Chest
    Photo of TRX
    TRX

    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

    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.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 5. TRX Push Up

    SETS LOGGED
    64,734
    Chest Strength
    41 mScore
    Chest
    Photo of TRX
    TRX

    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

    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.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 6. TRX Clock Pull

    SETS LOGGED
    100,262
    Back Strength
    76 mScore
    Back
    Photo of TRX
    TRX

    The TRX Clock Pull is a resistance exercise using a TRX strap that helps strengthen your back by engaging both sides of your body. You will lean back while pulling with one arm to target each side individually, allowing you to adjust the difficulty easily.

    How to do it

    The TRX Clock Pull is a resistance exercise using a TRX strap that helps strengthen your back by engaging both sides of your body. You will lean back while pulling with one arm to target each side individually, allowing you to adjust the difficulty easily.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 7. TRX Swimmer Pull

    SETS LOGGED
    140,297
    Back Strength
    63 mScore
    Back
    Photo of TRX
    TRX

    The TRX Swimmer Pull is a bodyweight exercise that strengthens your back by using TRX straps. You adjust the resistance by leaning back, making it beginner-friendly as you can modify how hard you pull.

    How to do it

    The TRX Swimmer Pull is a bodyweight exercise that strengthens your back by using TRX straps. You adjust the resistance by leaning back, making it beginner-friendly as you can modify how hard you pull.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 8. TRX Hip Throw

    SETS LOGGED
    84,319
    Back Strength
    61 mScore
    Back
    Photo of TRX
    TRX

    The TRX Hip Throw is an exercise that strengthens your core and obliques by rotating your body. It's great for building core power and improving your rotational strength, helpful for athletes and anyone looking to enhance their fitness.

    How to do it

    The TRX Hip Throw is an exercise that strengthens your core and obliques by rotating your body. It's great for building core power and improving your rotational strength, helpful for athletes and anyone looking to enhance their fitness.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 9. TRX Power Pull

    SETS LOGGED
    102,702
    Back Strength
    67 mScore
    Back
    Photo of TRX
    TRX

    The TRX Power Pull is a bodyweight exercise that mainly strengthens your back while challenging your balance. You use one hand to hold a strap, which helps identify any differences in strength on each side of your body. You can adjust the difficulty by changing your distance from the anchor point.

    How to do it

    The TRX Power Pull is a bodyweight exercise that mainly strengthens your back while challenging your balance. You use one hand to hold a strap, which helps identify any differences in strength on each side of your body. You can adjust the difficulty by changing your distance from the anchor point.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with TRX to Build Muscle Mass

Alternative Chest and Back Workouts to Build Muscle Mass

Alternative Chest and Back Workouts with TRX