TRX Exercises

Written by Jason Ferruggia Topics: Training

Today I’m going to show you a few cool exercises you can do with the TRX Straps. Everyone knows by now that I am a huge fan of heavy, traditional exercises like squats and deadlifts, but for years I have always preached the value of bodyweight exercises and moving your body through space. This elicits a higher level of neuromuscular activation than simply moving your limbs around a fixed object and helps you build muscle and develop strength faster. Most of my workouts include some kind of big heavy barbell or dumbbell lift for maximal strength development followed by primarily bodyweight exercises, often done with the TRX Straps.

TRX Exercise #1: Bicep Curls

TRX Exercise #2: Triceps Extensions

TRX Exercise #3: Inverted Rows

TRX Exercise #4: Low Ab Pull In’s

TRX Exercise #5: Body Saw Abdominal Exercise

TRX Exercise#6: Rotational Ab Pull Ins

TRX Exercise #7: Swimmers

TRX Exercise #8: Standing Ab Fall Outs

TRX Exercise #9: Face Pull with External Rotation

TRX Exercise #10: Face Pull

TRX Exercise #11: Sled Drags

Remember, whenever you move your own bodyweight through space you produce more full body tension and elicit greater neuromuscular activation. This leads to faster gains in muscle and strength. Another great thing about the TRX is that you never have an excuse to miss a workout. If you travel a lot simply pack your TRX in your suitcase and all you need is somewhere to hook it up to get a killer full body workout in.

PS. For an awesome TRX Workout be sure to check out Suspension Revolution by clicking HERE.

Leave a Reply

27 Responses to TRX Exercises

  1. John May 1, 2009 at 10:42 am #

    You’ve been busy, Jason – good clear videos and add-ins super. Well done!!

  2. Sam May 1, 2009 at 10:48 am #

    Cool, I wonder, if we’re talking about triceps would these exercises be more effective than push ups?

  3. Shib Neddeff May 1, 2009 at 12:09 pm #

    been really interested in the TRX Straps but it seems would definetly need to be taught some of the more total body exercises. But I saw the video that Alywn and John Beradi filmed and tested and really like the workout scheme they put together.

    How hard to learn get used to Jason???

  4. Ommar May 1, 2009 at 1:14 pm #

    Thx good news exercises. I will put into practice.

    Stay strong!

  5. Willie hall May 1, 2009 at 2:12 pm #

    I need a meal plan

  6. Gino May 1, 2009 at 3:17 pm #

    Is there any difference between TRX straps and Jungle Gym straps from Lifeline other than price?

    Nice videos…

    • Colin April 14, 2012 at 5:48 pm #


      The Jungle Gym XT is, in my opinion, the current gold standard for suspension trainers. It combines the best features if traditional rings – seperate straps which add versatility – and rigid moulded foot cradles which are easier to use. Cheaper to boot! A true win win.


  7. Abhishek May 1, 2009 at 9:57 pm #

    good exercises.. i’ll definately putthem into practice….

    Well done…!!!

  8. Bill May 2, 2009 at 7:06 am #

    Interesting concept and a few well-respected trainers are using and touting them. But how much is it just wanting to sell something else versus offering a real benefit that you cannot get from “regular” exercise?

  9. josh May 2, 2009 at 7:44 am #

    a little Rollins Band never hurts!

  10. Jonathan May 2, 2009 at 8:18 am #

    Yo Jay good stuff but I was wondering something whatever happened to u using blast straps. It seems youre all about TRX straps now. I have blast straps Ive had them for a couple years now. I got them from hearing u talk about them and there awesome. Im wondering do think TRX are better because youre using them instead of the blasters.

    Thanks Jay

    P.s. I do blast strap push ups with a 92 lb kid sitting on my shoulders.

  11. JD May 2, 2009 at 12:11 pm #

    I think the main benefot of TRX compared to blast straps is that you can easily place your feet in the hooks — the blast straps seem more suited for upper body only (?)

  12. Jonathan May 2, 2009 at 2:26 pm #

    Yea JD I noticed that. It also appears that the TRX straps are more adjustable than the blast straps. You cant really bring them up too high like for doing dips with a dip belt on.

  13. admin May 3, 2009 at 8:11 am #

    Nothing will ever replace pushups and dips. This is just another good bodyweight exercise to add in some variety.

  14. admin May 3, 2009 at 8:11 am #

    They are easy as could be to use.

  15. admin May 3, 2009 at 8:13 am #

    They are very similar and there are positives and negatives to both. With the Jungle Gym straps you can buy the two separate ones and move them far apart which is of great benefit to the stronger lifter. The TRX Straps are a little higher quality and easier to quickly set up wherever you are.

  16. admin May 3, 2009 at 8:14 am #

    Blast straps are my personal favorites for pushups. The benefit of the TRX Straps is that they adjust very rapidly, have the foot straps and are light enough to travel with.

  17. admin May 3, 2009 at 8:18 am #

    There is nothing fancy or groundbreaking about this. The first Mr. Olympia, Larry Scott, was doing pushups, rows, flyes, etc on gymnastics rings many, many years ago. He was the first one that introduced me to this concept and I have used these exercises with all of my clients for over 15 years. Bodyweight exercises will always be a staple in any effective training program. TRX Straps, blast straps and the Jungle Gym just make them all a little easier and more effective and allow for some variety.

    No quick money making scam about that.

  18. ahmad alrousan May 3, 2009 at 12:33 pm #

    thank you for this good exercises .
    but I want to give you note that this exercises need a good trainer because in that degree you will pull or push the half of your weight may will cause spasm or strain.

    thank you for you attention

    PT.Ahmad Alrousan

  19. sekhar May 6, 2009 at 12:38 am #

    well we can understand easily with these videos. I will be gateful to U if U send like these videos to me & all.

  20. Kelly M July 22, 2009 at 12:46 pm #

    I bought some TRX straps because I frequent this site. I prefer inverted strap rows to bent over rows because it is a break from loading my lower back.

    Ahmad. I think the position of your feet, or whatever fulcrum for the exercise you are doing, can make most exercises easier. Spasms and strain might mean that a person needs to work from the easiest position first.

    I love these straps. Well worth the money.

  21. Michael May 7, 2010 at 4:07 pm #

    Jason, I got a question for you: how do you compare the TRX straps with adjustable gymnastics rings?

  22. Jaime e November 19, 2012 at 9:46 am #

    The videos are great and helpful. I’m one of those people who can’t do pushups in 30 seconds or more. The TRX allows me to progress to regular pushups someday.

  23. Barbara March 24, 2013 at 3:50 pm #

    My gym just installed TRX so thought I would have a personal trainer show me the correct form and exercises. It was a hard workout but better than the weight machines , which I think is boring. I took another training session and enjoyed it so much that I purchase my own TRX suspension kit. Looking forward to using them myself now that I know how to stabilize my core and the proper technique. Your videos are just what I was looking for for variation on what the trainer had me do . Most of his were in your videos but it is always good to review them to make sure you are in the correct form. Thank you.

  24. Chris June 5, 2013 at 7:05 am #

    Do you prefer TRX or Rings when traveling?

  25. pam July 12, 2013 at 7:33 am #

    I love the TRX straps. I have a weak wrist due to a fracture when I was in high school. Bending my wrist to support my weight for pushups, tricep dips, etc does not work for me. But using the straps for my exercises allows me to keep the weight bearing off my wrist.

  26. Sue Kelly July 28, 2013 at 10:06 am #

    I want to purchase a set of the trx but have noticed a difference in pricing. is it because of what is included in the packaging of the sets or is quality the issue? I want to stay at the $150 level or under.