TRX Fallout
The TRX Fallout primarily works the Pectoralis Major (Sternal), Rectus Abdominis, with secondary activation of the Anterior Deltoid, Serratus Anterior and stabilizer support from the Erector Spinae, Transverse Abdominis. It is a suspension isolation exercise at intermediate difficulty.
The TRX Fallout is an intermediate isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Pectoralis Major (Sternal), Rectus Abdominis, with secondary engagement of the Anterior Deltoid, Serratus Anterior.
Hold suspension straps and fall forward, extending your body while maintaining tension.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Static |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal), Rectus Abdominis |
| Secondary | Anterior Deltoid, Serratus Anterior |
Muscles Worked
The Pectoralis Major (Sternal), and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp suspension trainer handles.
- Lean body to create resistance angle.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal), Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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