5 Best Suspension Training Exercises You Can Do at Home

Posted by Rene Harwood on

 

 

Suspension Training (which you might know as TRX or Total Body Resistance) has become a centrepiece at gyms all over the place for a good reason.

It is an excellent substitute for traditional weightlifting for people who want to develop strength at home without investing in too much equipment. It uses a portable, elastic band, and your body weight to expand and tone your muscles.

Here are the 5 best suspension trianing exercises you can do at home:

  1. TRX Y-FLY

The TRX Y-Fly is an upper back, rear shoulder and core workout that will allow you make your shoulders look strong, a stable upper back and help you strengthen your posture.

Set the TRX straps to mid-length, and pose facing the anchor point. Place your arms in a "Y" position above your head and choose either a hip-width stance or have your feet partially offset. Gradually lower the body backward, maintaining a straight plank. Put your arms straight as you adjust to the standing "Y" position.

Do three sets of 8–10 reps.

  1. TRX SQUATS

Squats get the major muscles working especially the quadriceps, hamstrings, gluteal muscles, calves, abdomen and the lower back.

Set the TRX straps at mid-length, and stand towards the anchor point. Grasp the grips in front of you with your elbows soft, and step backward till you feel a slight tension on the straps. Without moving backward, lower your buttocks down and back as low as you are comfortable. Squeeze your glutes as you adjust to a standing posture.

Do three sets of 8–10 reps.

 

  1. TRX CHEST PRESS

The chest press is an excellent tool for building upper body strength and stability. The chest muscles are the primary movers while your shoulders, arms, and core assist.

Hook up the TRX cables to secure the handles around the height of the waist. Put your hands on the handles and take a step forward. Keep your body in a straight line, arms straight and lean forward, till your body has formed an angle of almost 40 degrees. You need to bend your elbows and then lower your body until your chest reaches the handles. Now you're going to push back up to complete a single repetition.

Do three sets of 8–10 reps.

  1. TRX TRICEPS PRESS

The TRX Triceps Press is an effective way to build your arm and your core strength.

Hold the handles of your suspension trainer while facing away from the trainer. You will need to lean forward so your body is around 45 degrees to the floor, and the handles are overhead with your arms straight (in front of you). Bend the elbows, while keeping your midsection solid,

to come forward. When doing so, you should feel an intense stretch in your triceps. Once you achieve the maximum range of motion, reverse the movement and contract the triceps to straighten your arms back out.

Do three sets of 8–10 reps.

  1. TRX LOW ROW

Not only is the TRX low row excellent for targeting your back muscles, but you can also switch the intensity by shifting your feet closer or further from the anchor position.

You will begin by standing in front of the anchor point. Start with your elbows curled at 90 degrees, the handles at your rib cage, your body straight, and planked. Gradually straighten your arms to lower your body (backward), keep your body straight from head to toe, and return to the beginning by using your elbows.

Do three sets of 8–10 reps.

Wrapping It Up

We hope the 5 best suspension training exercises you can do at home that we shared with you help you achieve your fitness goals.

Always remember not to overdo it!