The Best Total Body Resistance Exercises


Do you want to build upper-body strength while developing functional fitness that will help you move, feel and look your best? Then give TRX Suspension Training a try. TRX upper-body workout develops strength in your arms, chest, back and core, with movements that translate to the way you move in everyday life.

Experts have recommended you can add this workout to your strength-training routine to get a taste of how suspension training can take your fitness to the next level. Read on to find out more on the best total body resistance exercise.

Split squat fly1

Develop mobility in your shoulders and strength in your core with this upper-body exercise.

How to do:

  1. Stand facing away from the anchor point and hold one TRX handle in each hand.
  2. Extend your arms over your head and start with your feet together.
  3. Brace your core and focus on keeping your elbows, hips and knees in line.
  4. Step forward into a split-squat stance so that your knees are at 90-degree angles and your arms are slightly behind your head.
  5. To return, press through your arms and pull yourself to standing.
  6. Focus on keeping your core stable and your shoulders mobile.

TRX chest press2

Build strength in your chest, shoulders and triceps with this classic TRX exercise.

How to do:

  1. Stand facing away from the anchor point, holding the handles out in front of you.
  2. Brace your core and focus on maintaining a solid plank with your body at a 45-degree angle to the floor.
  3. Lower your chest toward your hands and focus on moving your entire body in a straight line. Stop when your hands are in line with your chest.
  4. Press yourself back up in one slow, controlled movement, focusing on keeping your knees, hips and shoulders in line the entire way up.
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Squat fly3

This exercise builds strength and increases mobility in both your shoulders and hips.

How to do:

  1. Stand facing the anchor point with your hands extended overhead and a handle in each hand.
  2. Move your hips down and back into a squat position, pushing your knees slightly outward, while simultaneously lowering your hands to shoulder level.
  3. Now drive through your heels and push your hips forward while raising your hands back overhead, maintaining straight arms until you reach the top.

Triceps press4

How to do:

Stand facing away from the anchor point and hold the suspension trainer by the handles.

  1. Keep your elbows high and in line with your shoulders. Put your hands next to your temples with your palms facing away from your body.
  2. Brace your core as you lean forward so that your body is at a 45-degree angle to the floor.
  3. Focus on maintaining tension throughout your entire body.
  4. Press down into the handle, keeping everything stable except for your elbow joints, until your arms are fully extended.
  5. Lower your body down in one slow, controlled movement until your hands are back at the starting position.

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