Best Upper Body Workouts With Trx To Get Lean And Burn Fat

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 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

1. Stand facing the TRX with your arms extended in front of you, holding the handles.
2. Lean back, keeping your body straight as you pull your chest toward the anchor.
3. Pull with your right arm to the right (3 o'clock), then return to the start position.
4. Next, pull with your left arm down (6 o'clock) and then up (12 o'clock).
5. Switch sides and repeat the sequence.

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

1. Stand upright with the TRX handles in your hands, arms extended to the sides.
2. Lean back while keeping your arms straight until the handles reach shoulder height.
3. Pull yourself back to the starting position and repeat as instructed.

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

1. Stand holding the TRX handles with your arms straight and lean back.
2. Bend your left elbow and bring your left fist across your body to your right shoulder while twisting your torso to the right.
3. Return to the starting position and switch sides, repeating the movement.

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

1. Stand upright and hold the TRX handle with your right hand, arm bent in front of your shoulder.
2. Lean back while keeping your body straight and extend your right arm out, rotating your torso to reach your left arm behind you.
3. Pull yourself back to start by bending your right elbow. Repeat the exercise on the left side.

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 Fallout is an exercise that targets your core, shoulders, and chest. It helps you build strength and stability by extending your arms while maintaining balance.

How to do it

1. Stand facing away from the TRX anchor and grab the handles at waist level; ensure the straps are tight.
2. Engage your core by breathing into your stomach and tightening your abs to protect your lower back.
3. Lean forward until your heels lift off the ground, keeping your body at a 60-degree angle with the floor and arms extended forward.
4. With slightly bent arms, lower your body to a 45-degree angle by flexing your shoulders up and back.
5. Breathe out through pursed lips as you return to the starting position.

The TRX Pike is an effective exercise that strengthens your core and improves flexibility while also working your shoulders. Using TRX straps enhances the challenge and stability of the movement, making it a great choice for beginners looking to develop their abdominal muscles.

How to do it

1. Start in a plank position with your hands under your shoulders and tops of your feet in TRX straps.
2. Lift your hips towards the ceiling, keeping your legs and torso straight.
3. Lower back down to the starting position in a controlled manner.

The TRX Side Plank strengthens your core and improves stability, targeting the muscles on the sides of your abdomen (obliques). Using TRX straps adds an extra challenge, making the exercise more effective for building core strength.

How to do it

1. Lie on your right side with your right elbow under your shoulder, bent at 90 degrees.
2. Adjust the TRX handles to be 1-2 feet above the ground and place the straps over your feet.
3. Lift your legs and place both feet in the handles, with your left foot in front of your right foot.
4. Raise your hips to create a straight line from your shoulders to your heels and hold the position.

The TRX Suspended Plank is a challenging variation of the standard plank. By using TRX straps to elevate your feet, you increase instability, which engages your core muscles more effectively.

How to do it

1. Lie face down with your elbows under your shoulders and forearms parallel to the ground.
2. Adjust the TRX handles to be 1-2 feet off the floor and place your feet in the straps.
3. Engage your core and lift your knees to form a straight line from heels to shoulders.
4. Hold this position for the desired amount of time.

The TRX Leg Raise helps strengthen your lower abdominal muscles by lifting your legs using TRX straps. This exercise also improves your hip control and stability.

How to do it

1. Lie on your back under the TRX anchor with your legs straight.
2. Grab the TRX handles with your arms extended at chest level.
3. Press down into the handles as you lift your legs up to a vertical position.
4. Lower your legs back to the starting position and repeat.

The TRX Ab Rollout is an exercise that strengthens your abs and improves core stability by stretching and contracting the body. It also helps build shoulder strength, making it great for a strong and functional core.

How to do it

1. Kneel with your knees on the floor and hold the TRX handles in front of you.
2. Keep your body straight as you lean forward, extending your arms until the handles are at head height.
3. Pull yourself back to the starting position and repeat the exercise.