The TRX is a lightweight, portable, suspension training system that uses your body weight as resistance. Attach the TRX system's adjustable handles to an overhead post, door or other secure object and perform dozens of strength, flexibility and balance exercises. Work your triceps, the muscles on the back of your upper arms, with push-ups, chest presses and triceps extensions.
TRX Training
The TRX system uses your body weight to provide an exercise's resistance. The more you incline your body, the easier the exercise. For example, setting the TRX handles near the floor and performing a horizontal push-up is more challenging than if you set the handles at your waist and performed an incline chest press, because you are pressing more of your weight in the horizontal push-up position.
The TRX system also adds an element of instability to your exercises. The handles hang freely, so you have to stabilize your body to keep the handles in place as you execute a movement.
Chest Presses
Completely lengthen the straps on the TRX system. Grab each handle with an overhand grip, keep your arms fully extended, push the handles forward and step back with both feet until your body is a straight line from your neck to your ankles. Rise up on your toes. Lower your chest toward your hands by bending your elbows; do not lower you chest below the handles. Adjust the incline of your body to change the difficulty of the exercise.
Push-ups
The TRX system offers two push-up options. Position the handles near the floor. Use an overhand grip to perform a horizontal chest press or place your feet in the handles and your hands on the floor to perform an atomic push-up. For either exercise, anchor the TRX so the handles hang 1 to 2 feet above the floor. The atomic push-up is harder the higher you position the handles and the horizontal chest press becomes easier the higher you position the handles.
Triceps Extensions
Grab the handles with an overhand grip, keep your arms fully extended and push the handles out until they are about shoulder-height. Take a split stance with your feet to make the exercise easier or keep your feet together for a more challenging exercise. Keep your upper arms stationary and bend your elbows, lowering your body until your elbows have a 90-degree bend. Press back up by straightening your elbows. Adjust the incline of your body to change the difficulty of the exercise.
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