Exercise of the Week: TRX Atomic Push-Up Circuit

Developing a strong core is one of the most important fundamentals of strength training for sports performance. It allows strength and power from the lower and upper body to be transferred back and forth, so athletes can use their full strength capabilities when on the field. In a recent post, TRX’s director of programming Chris Frankel discussed the best ways to develop the core and itemized the benefits of using TRX straps [more on TRX bodyweight exercises here].

Brian Deegan, freestyle motocross pro, uses TRX straps when performing the Atomic Push-Up Circuit with his feet suspended in the air. The exercises primarily target the abdominals and obliques, but the entire core—as well as other upper and lower body muscles—must be engaged to maintain stability throughout the movements. The Circuit eliminates weakness in muscles that are critical for on-field performance but difficult to develop with more traditional exercises.

The above video shows how to perform the TRX Atomic Push-Up Circuit and includes guidance from elite strength guru Charles Dao, owner and director of the ICON Sports Alliance.

TRX Atomic Push-Up

• Assume Push-Up position with feet in TRX straps
• Perform Push-Up with control, keeping back flat
• Tuck knees into chest and return to start position with control
• Repeat for specified reps

Sets/Reps: 3x20

TRX Oblique Atomic Push-Up

• Assume Push-Up position with feet in TRX straps
• Perform Push-Up with control, keeping back flat
• Tuck knees toward left arm and return to start position with control
• Perform Push-Up and repeat knee tuck to right arm
• Repeat in alternating fashion for specified reps

Sets/Reps: 3x20