Training

TRX Shoulder Workout | 5 Exercises for Strength

TRX is a suspension-training approach to strength training. A TRX suspension device allows you to use only your body weight as resistance – which is a real test of strength!

Suspension training was founded by the Navy seals, who wanted to develop strength, balance, flexibility as well as strong core stability, all together.

The best thing about a TRX suspension trainer is that there are hundreds of exercises to work all parts of the body, whatever your ability.

Strength-Building TRX Shoulder Workout

For this circuit, complete each round 3-4 times.  You can increase this in order to progress as you get fitter and stronger.  Rest between each round for 60-90 seconds.

Concentrate on keeping your shoulders back and down as well as your core engaged throughout each movement; you can do this workout once to twice a week to build strength and flexibility within the shoulder!

1. TRX ‘T’ Delt Fly

  • Adjust your TRX to mid-length, and stand facing the anchor point of the TRX. Walk your feet towards the anchor point and fully extend your arms to chin height.
  • Ensure you go low enough to challenge yourself but not too low that your form is lost.
  • Keep your core nice and tight, extend both arms to make a T shape pulling your body up right but keeping tension in the TRX.
  • Allow both arms to straighten and then lower the body back to start position between reps.

Note | Keep your shoulders down and back throughout the movement and your core engaged throughout.

Perform 10-12 reps

2. TRX clock press/pull

(alternating sides)

  • Keep your TRX to mid-length, and stand facing the anchor point of the TRX. Walk your feet towards the anchor point and fully extend your arms to chin height.
  • Ensure you go low enough to challenge yourself but not so low that your form is lost.
  • Keep your core nice and tight. With your right arm, perform a row, while extending the left arm out straight to the side to a T position.
  • Allow both arms to straighten and lower your body back to the start position between reps.

Note | Keep your shoulders down and back throughout the movement and your core engaged throughout.

Perform 10-12 reps on the right side and then switch arms, this time performing a row with your left arm and extending the right arm out straight out to the side to a T position. Perform 10-12 reps on the left side.

3. TRX Y Deltoid Fly 

  • With your TRX at mid length, stand facing the anchor point of the TRX.
  • Set your arms into the Y position and adopt an offset foot stance – either right foot in front of the left or vice versa dependent on what’s more comfortable.
  • Engaging your core with the arms straight, slowly lower your body backwards until your arms are straight in front of you.
  • Return to the start position but driving your hips forward, raising your arms and keeping the shoulder blades depressed and the chest up toward the anchor point.

Perform 10 -12 reps 

4. TRX swimmer 

  • Keep your TRX at mid-length and stand facing the anchor point of the TRX.
  • Place your hands beside your hips, palms back, keeping tension on the TRX and adopt an offset stance – either right foot in front of the left or vice versa, depending on what’s more comfortable.
  • From standing, lower your body down, keeping your arms straight and maintaining a strong plank position by keeping your core engaged.
  • Pull on the handles, and drive your palms down to allow your body to move up toward the anchor point. Keep your core tight to allow a fluid body movement.

Perform 10 -12 reps – keeping your shoulders down and back. 

5. TRX push–up

  • Adjust the TRX to mid-calf length and place your feet/toes in the foot cradles. Once on your hands and knees; lift your body up into a hand plank position.
  • Engage your core and lower your chest towards the floor, bending at the elbows to 90 degrees.
  • Once your elbows are at 90 degree at the bottom of the movement, drive through your palms and raise yourself back up into the plank position
  • Ensure to keep your core and glutes again at all times to hold a strong plank position.
  • Once you reach the top of the movement again, push up a bit further than you would with a normal push-up. This will cause your upper back to round slightly and your shoulders to pull back.

Perform 10-12 reps

Take Home Message

These exercises can also be used to rehabilitate a shoulder if returning from injury. Just be sure to lessen the load by moving your feet further away from the anchor point.

If you feel the exercises are becoming too easy, move your feet towards the anchor point to increase the difficulty of the exercise.

 



Chris Appleton

Chris Appleton

Writer and expert

Chris is an editor and a level 3 qualified Personal Trainer, with a BA honours degree in Sports Coaching and Development, and a level 3 qualification in Sports Nutrition. He has experience providing fitness classes and programs for beginners and advanced levels of clients and sports athletes. Chris is also a qualified football coach, delivering high-level goalkeeping and fitness training at a semi-professional level, with nutritional advice to help maintain optimal performance. His experience in the sports and fitness industry spans 15 years and is continuously looking to improve. In his spare time, Chris likes to dedicate it to his family while training in the gym.


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