The TRX High Pull + Press is a dynamic and challenging total-body exercise utilizing suspension training. This movement engages the muscles of the upper body, core, and shoulders, promoting strength, stability, and coordination.

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Muscles Targeted:

• Primary: Deltoids (Shoulders), Latissimus Dorsi (Lats), Rhomboids
• Secondary: Triceps, Biceps, Core (Abdominals, Obliques)

Equipment Needed:

• TRX Suspension Trainer

Exercise Description:

1. Starting Position: Adjust the TRX straps to mid-length. Stand facing the anchor point with your feet hip-width apart, holding one handle in each hand.
2. High Pull: Begin by leaning back, extending your arms forward, and pulling your body towards the handles. Keep your elbows high and engage your back muscles.
3. Transition to Press: After completing the high pull, transition smoothly into a press. Straighten your arms overhead, pressing the handles away from your chest.
4. Controlled Descent: Lower your body back down with control, bending your elbows as you return to the starting position.
5. Repeat the Sequence: Perform the high pull and press in a fluid motion, emphasizing control and stability throughout the movement.
6. Maintain Core Engagement: Keep your core engaged throughout the exercise to stabilize your spine.

Tips:

• Ensure the TRX straps are securely anchored.
• Adjust the difficulty by changing the angle of your body; a steeper angle increases resistance.
• Focus on a controlled and deliberate movement to maximize effectiveness.

Variations:

• Single-Arm TRX High Pull + Press: Perform the exercise using one arm at a time for added stability challenge.
• Foot-Elevated TRX High Pull + Press: Elevate one foot off the ground to increase the difficulty.

Benefits:

• Develops upper body strength and power.
• Engages the core for stability and balance.
• Utilizes suspension training for a functional and versatile workout.

Incorporate the TRX High Pull + Press into your full-body or upper-body workout routine. Adjust the difficulty based on your fitness level and gradually progress as you become more comfortable with the exercise.