TRX Atomic Push-Ups

The TRX Suspension Trainer is very popular in fitness today because of its versatility, indoors or outdoors!  I’ve integrated this suspension trainer into my own personal workouts, my client workouts and my classes!

The TRX® Atomic Push-Up is a high intensity exercise that targets your entire body.  Beginners, don’t be alarmed, this exercise can also be performed by newbie’s with a few easy regressions!

Exercise Setup

Strap position: MC (mid-calf)

Body Position: Position yourself on the ground facing away from the anchor point and place feet in foot cradles, keeping handles parallel.  Assume the push-up position with hands a little wider than shoulder width apart.  Perform a Push-Up, then at top of movement lift hips and bring knees into chest.  Straighten legs and repeat for reps or time.

Tips on form: Keep your core and glutes tight.  Keep your hips level with your chest and make sure not to dip your chin past your chest.

Are you a beginner?  No worries! Start with these progressions until you are able to build yourself up the full version:

  1. Perform the push up from your knees then lift the body into a solid plank and hold for 3-5 seconds.  Lower knees to ground and repeat.
  2. A few weeks later, try: Perform the push up from your knees then lift the body into a solid plank and pull the knees into chest.  Lower knees to ground and repeat.

Learn something new!


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Katie Morgis, Assistant Manager for The Clubs at Charles River Park, is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist. She is also a certified FMS1 and Pn1.

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