Muscle Activation Patterns during TRX Suspension Training Exercises

Abstract

Suspension training has been utilized to train multiple muscle groups, especially core musculature, under the assumption that increased muscle activation will occur as compared to similar exercises performed on a stable surface. PURPOSE: To determine whether suspension training with a TRX augments muscle activation compared to similar exercises performed on a stable surface. METHODS: 25 healthy adults (male: 16; women: 9; BMI: 23.50 ± 2.48 kg/m2) were instrumented with 16 pre-amplified wireless surface EMG electrodes bilaterally on the: pectoralis major, middle deltoid, serratus anterior, obliques, rectus abdominis, gluteus maximus, erector spinae, and middle trapezius/rhomboids. Each participant performed isometric exercises including the Sorensen test, push up, plank, and inverted row to establish a baseline muscle contraction. Muscle activation was assessed from all muscles during the following exercises performed in a randomized manner: TRX bridge, TRX push up, TRX inverted row, TRX plank, floor bridge, floor push up, floor row, and floor plank. Three minutes of rest time was given between exercises to ensure adequate muscle recovery. The root mean square (RMS) of each side for every muscle was averaged for data analysis. RESULTS: Four multivariate analysis of variance (MANOVA) with post-hoc comparisons as appropriate were performed to compare muscle activation between each TRX exercise and its stable surface counterpart. MANOVAs for all exercise comparison showed statistically significant greater muscle activation during the TRX condition. Post-hoc analyses revealed a statistically significant increase in muscle activation for the following exercises/muscle combinations: Plank: Obliques (p=0.021); Pushup: pectoralis (p=0.002), Rectus abdominus (p<0.0001), obliques (p=0.019), rhomboids (p<0.0001), and erector spinae (p=0.006); Row: deltoid (p=0.016), rectus abdominus (p=0.059), and obliques (p=0.027); Bridge: rectus abdominus (p=0.013) and erector spinae (p<0.0001). CONCLUSION: Performing exercises with the TRX exercise system elicits an increase in muscle activation of selected muscles when compared to similar exercises performed on a stable surface.