The TRX is a suspension training system in which the user places one or both hands or feet in the TRX device’s handles to perform body-weight exercises. Depending on how high the device is hung -- it consists of two straps with handles on each end -- you can use the TRX to suspend your body at a variety of angles to perform resistance exercises that aren’t possible if you’re holding weights. Working your back and triceps with the TRX is just a matter of finding the correct angles to place resistance on your upper arms or your back.
Pushups offer a good triceps workout, particularly when you raise your feet to increase the exercise’s intensity. Perform suspended pushups by hanging the TRX so the handles are about one arm’s length above the floor. Place your feet in the straps, position your hands below your shoulders and extend your arms so your body is straight from head to heels. Perform an otherwise standard pushup by lowering and raising your chest to the floor. Shift more focus to your triceps by positioning your hands close together, beneath your upper chest.
Overhead Triceps Extensions
The TRX version of the triceps extension works your muscles the way the weighted version does, but you use your body weight as resistance instead of free weights. Stand with your back to the anchor point, take a split stance and lean forward. Hold the handles so the straps are taut, with your elbows bent at right angles in front of your shoulders and your forearms roughly perpendicular to the floor. Push your body back by extending your arms until they’re horizontal, then bend your elbows and lower your body to the starting position.
As with most rowing exercises, TRX rows target your back but also give your arms a good workout. Perform rows by facing the anchor point, taking a split stance and leaning back so your body is straight from your front foot to your head. Grip the handles with your palms facing each other, then pull your chest up to the handles, keeping your elbows close to your sides. Return to the starting position in a smooth, controlled movement. You also can perform the exercise by using one arm at a time.
Standard lunges are a lower-body exercise, but bringing your arms into play via the TRX transforms the lunge into a total-body activity that works your back along with your shoulders, legs and hips. Stand straight and face the anchor point with your feet together. Grip the handles about shoulder-high, then lunge to one side. Descend far enough that your arms are forced into an extended position, then push back up to the starting position using a smooth, controlled movement. Do the exercise on both sides. Perform crossover lunges from the same starting position, but move one leg in front of the other to perform the lunges.