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The Exercises To Train The Bibs at The Trx

Today we will focus on 3 basic exercises: stretching or pushing, crosses and bending on the arms (feet raised).

The premise, common with all the exercises with the TRX, is the presence of variables that condition the level of difficulty of the exercise: the length of the ropes (levers) and the positioning of the support points (hands or feet, forward or backward).

exercises to train the bibs


Basic and simple exercise to perform (but it can become difficult with the premises mentioned above) The load is determined by the weight of the body and the adjustment of the length of the strings: the longer they are, the more difficult the exercise will be (the starting position will be more unfavorable).

The pectoral muscles can be divided into 3 sections:

  • Top;
  • Middle;
  • Bottom

All three parts of the chest should be developed proportionally to get a classy look and get a healthy body.

But the same development does not mean an equal load on the top, middle and bottom of the chest.

In the process of evolution, man relied on the middle and bottom of the pectoral, while the top was slightly behind in development. We will get a similar result if we pump all 3 parts of the chest evenly. Athletes who focus on the middle of the chest, always come to the underdeveloped top and overdeveloped bottom.

In breast training with GoFLEX, we focus on the development of the upper chest. To do this, we perform basic exercises like push-ups with a slight (20-30 degrees) upward slope. This will be enough for the proportional development of the muscles of the chest.

The main feature of training chest muscles with GoFLEX is training in dynamic programs. Beginners think that if you take a static program and do not change the load in its framework, then the muscles will still grow.

The body is not so arranged.

The body adapts to the received load. In the process of adaptation, the muscles grow. For beginners, this period can last up to a month, since before there was no such load. But after the initial adaptation to the “digestion” of the new load, it takes 1 to 5 workouts.


The difference between this exercise and the one described above is given by the angle that is created between the arm and forearm (practically the same that is found in the homologous exercises with weights). For crosses the angle must be greater than 90 degrees, even reaching 110-130 degrees.


The exercise consists in carrying out the classic BENDS on the arms (with the position of the hands at the width and height of the shoulders) while keeping the feet in suspension (this is the difficulty).

It can be concluded that training the bib at the TRX is very demanding. In all the exercises many other muscles are involved (especially the postural ones), therefore the search for the perfect execution lies above all in isolating the part to train, without making compensations with the body.