Slider Atomic Push Up

Instructions for proper form

Start in a plank position with your hands on the sliders. Ensure your body forms a straight line from head to heels, engaging your core. Keep your feet together and maintain proper alignment. As you lower your body towards the floor, slide your hands out to the sides, then push back to the starting position. Ensure that your elbows are at a 45-degree angle from your body during the push-up phase.

Common mistakes to avoid

Avoid letting your hips sag or rise too high. Don’t allow your elbows to flare out excessively from the body. Ensure that you maintain tension in your core throughout the movement to prevent lower back strain.

Benefits

Specific benefits of the exercise

The Slider Atomic Push Up primarily targets the chest, shoulders, and triceps while also engaging the core for stabilization. It enhances upper body strength and coordination.

Expected results and timeframe

With regular practice (3-4 times a week), you can expect increased chest and upper body strength, improved coordination, and enhanced core stability within 4-6 weeks..

Who this exercise is best for

This exercise is suitable for individuals looking to enhance their chest workout and improve their functional strength, particularly those at an intermediate fitness level.

Scientific studies supporting its effectiveness

Studies have shown that compounded movements, like push-ups, engage multiple muscle groups efficiently, leading to increased muscle hypertrophy and strength (OTS studies). Additionally, functional training enhances overall athletic performance.

Variations

Beginner modifications

To modify for beginners, perform the atomic push-up from the knees instead of the feet, reducing the load and making the exercise more manageable.

Advanced progressions

To progress the exercise for advanced users, increase the distance you slide the hands out to place more emphasis on the chest and core, or add a rotational movement after each rep for increased intensity.

Integrations

Complementary exercises

Complement this exercise with tricep dips, planks, or chest flies to target surrounding muscle groups.

Super set recommendations

Consider supersetting the Slider Atomic Push Up with dumbbell bench presses or inverted rows for a comprehensive upper body workout.

Sample workout routines

A sample workout routine could include: 1. Slider Atomic Push Ups – 3 sets of 10-12 reps, 2. Dumbbell Rows – 3 sets of 10-12 reps, 3. Tricep Dips – 3 sets of 10-12 reps, followed by 4. Core exercise (like planks) – 30 seconds hold.

Exercise combinations

Combine with stability ball push-ups or side planks for a balanced workout targeting multiple muscle groups.

Best time to do this exercise in your workout

It’s best to perform the Slider Atomic Push Up during the upper body portion of your workout when your muscles are fresh, typically after warm-up and before heavier lifts.