TRX Suspenson Trainer Push-up - March 5th, 2011

One of my favorite training tools is the TRX Suspension Trainer made by Fitness Anywhere. You can take this tool with you when you travel or even to the park. All you needs is something to attached it to, whether that be the TRX x-mount, a door frame, a playground swing-set, or even a tree branch.

Born in the U.S. Navy SEALS and developed by Fitness Anywhere®, Suspension Training® is a revolutionary method of leveraged body-weight exercise. Easily set up the portable TRX® Suspension Trainer™ and you’re in control. Safely perform hundreds of exercises that build power, strength, flexibility, balance, mobility, and prevent injuries, all at the intensity you choose

For the TRX Push up, position yourself at an angle with your feet behind you and your hands in front of your shoulders. Slowly bend your arms at the elbows creating a 90 degree angle. While you are in this movement, you need to keep your core (abdominal and low back muscles) tight. I usually give the cue “be ready for someone to poke you in the stomach.” If your core is not tight, you might do some damage.

The benefit of doing a TRX push-up vs a standard push-up is that your offer more instability which means your shoulders (shoulder girdle) and your core are working much hard to maintain control. This is also a great way to teach a push-up because of the ability to control the difficulty. The more upright you are, the easier the movement. The more you move your feet behind you, the steeper the angle and the movement will be more challenging. I have also included images of the advance version, which involves picking up one leg. If you are doing two sets, alternate the leg you use on each set.

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