Built a Better Chest With Suspension Training Workouts, Part 2

Build a stronger, more athletic chest with suspension training exercises. Check out these advanced movements you can perform with TRX straps.

Suspension Training Workouts

Suspension training workouts build functional strength by forcing the body to engage the stabilizer muscles. Part 1 of this series introduced the fundamental movements. Part 2 will dive into advanced single-arm and single-leg exercises that also develop core strength.

Add the following suspension exercises to your upper-body training once or twice a week. I recommend performing them for time instead of reps. Start with three sets of 30 seconds each and progress to sets of 60 seconds. After you've mastered 60-second sets, make the pushing exercises more difficult by taking additional steps back to increase your forward lean.

Attempt the exercises below only after you're able to perform the exercises described in Part 1 for 60-second sets.

Suspension Training Workouts

Suspended Single-Leg Push-Ups

  • Hold handles shoulder-width apart with palms facing down
  • Stand up and extend arms straight in front
  • Take two to three steps back to lean slightly forward
  • Raise right leg off ground
  • Lower into Push-Up position until chest is even with handles; keep core tight and back flat
  • Drive out of Push-Up to return to starting position
  • Repeat for specified time; perform set with left foot elevated

Suspended Single-Arm Push-Ups

  • Adjust straps to single-arm setup
  • Hold handle in right hand with palm facing down
  • Stand up and extend straight right arm forward
  • Take two or three steps back to lean slightly forward
  • Lower into Push-Up position until chest is even with handle; keep core tight and back flat
  • Drive out of Push-Up to return to starting position
  • Repeat for specified time; perform set with left arm

Suspended Dips

  • Stand up holding handles at sides with palms against body and elbows straight
  • Lift feet off ground and cross ankles behind body to assume dip position; maintain balanced position
  • Bend elbows and lower body until arms are parallel to floor; keep elbows close to body
  • Extend elbows to drive up to start position
  • Repeat for specified time

Photo:  trxtraining.com


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Topics: CHEST | TRX EXERCISES | LEG EXERCISES | SUSPENSION | HANDLES | SUSPENSION TRAINING