Fitness Fundamentals: Three TRX Arm and Chest Exercises to Master


Have you ever wondered what to do with those yellow and black straps hanging in your gym? With a little guidance, the TRX Suspension Trainer can provide an effective and efficient full body workout utilizing your body weight for resistance.

If you’re new to TRX, here’s a quick tutorial on how to use the TRX Suspension Trainer. Of course, utilizing a personal trainer who understands TRX is also a great idea. Now, to get started, we have three TRX arm exercises that you need to know!

TRX Chest Press


  1. Adjust the straps so they’re fully extended.
  2. Stand facing away from the anchor point.
  3. Extend arms in front of shoulders choosing the appropriate foot stance.
  4. Maintain plank and lower body by bending elbows to 90 degrees.
  5. Return to starting position by driving through the palms while squeezing chest and maintaining plank.

The more parallel your body is to the floor, the more challenging this exercise becomes. When it comes to core engagement, the wider the feet, the easier it’ll be for your core. You can narrow your stance and even play with lifting 1 leg to increase the core engagement.




  1. Adjust the straps to fully shortened.
  2. Stand facing the anchor point.
  3. Pull shoulders down and back, bend elbows to appropriate angle (high, mid, or low) until your hands are beside your chest. Walk feet towards the anchor point until there is a squeeze in the back.
  4. Lower body down until arms are fully extended while maintaining plank.
  5. Return to the starting position by pulling the body towards the anchor point by driving the elbows back.

The more parallel your body is to the floor, the more challenging this exercise becomes. You can also bend the legs to offset the body weight you’re lifting to decrease the intensity of the exercises.



  1. Adjust the straps to mid length.
  2. Stand facing the anchor point with arms.
  3. To begin, assume the offset foot stance, arms pulled back to the Y position, tension on the suspension trainer, with palms forward.
  4. Lower body, keeping arms straight, maintaining plank.
  5. Then, return to the starting position by driving arms back overhead to a Y, and be sure to keep arms straight.

The more parallel your body is to the floor, the more challenging this exercise becomes.

The Chest Press, Row, and Y Fly are the perfect combination of push and pull exercises for the upper body. Using the TRX Suspension Trainer to target these upper body muscle groups will also provide a great core workout. It’s also easy to quickly move from one exercise to the next for a metabolic effect. Try starting with 10-15 repetitions of each exercise. Build up to three sets for a quick upper body fix.

What’s your favorite arm TRX exercise?

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Shannon Fable, 2013 IDEA and 2006 ACE Instructor of the Year, is the VP of Fitness Programming for the FIT4MOM® franchise. For more than two decades, she has helped impressive brands such as Anytime Fitness, Schwinn®, Power Systems, ACE, Silver Sneakers, and BOSU® as a fitness business and programming consultant. An experienced educator, freelance writer, and certified Book Yourself Solid® Business Coach, she helps fitness entrepreneurs navigate the industry and make more money. Fable serves as Vice Chair of the ACE Board of Directors and is the founder and co-owner of GroupEx PRO®, a cloud-based group fitness management tool.