Suspension Atomic Push Up

Instructions for proper form

Start in a prone position with your feet elevated on the suspension trainer. Ensure your body is in a straight line from head to heels. Grip the handles with a flat palm and engage your core. Lower your chest towards the ground, keeping your elbows at a 45-degree angle to your body. Push back up to the starting position, maintaining a stable core and straight body line throughout the movement.

Common mistakes to avoid

Avoid sagging your hips or arching your back during the movement. Keep your elbows flared out too much or tucked too close to your body. Ensure your feet remain securely positioned in the suspension trainer to prevent swinging.

Benefits

Specific benefits of the exercise

The Suspension Atomic Push Up primarily targets the pectoralis major while also engaging the shoulders, triceps, and core muscles, improving upper body strength and stability.

Expected results and timeframe

With consistent practice 2-3 times a week, you can expect to see increased strength and definition in the chest and upper body within 4-6 weeks, alongside improved core stability..

Who this exercise is best for

This exercise is best suited for individuals with an intermediate fitness level looking to enhance upper body strength and stability, and those familiar with pushing movements.

Scientific studies supporting its effectiveness

Research indicates that suspension training effectively activates core stabilizers while strengthening major muscle groups, enhancing muscle activation compared to traditional push-ups (Behm et al., 2010).

Variations

Beginner modifications

For beginners, perform push-ups on the ground without foot elevation or use a higher anchor point for the suspension trainer to decrease the angle of body elevation.

Advanced progressions

For advanced participants, introduce explosive push-ups or single-arm atomic push-ups for increased difficulty and muscle activation.

Integrations

Complementary exercises

Complement this exercise with pull-ups, dumbbell chest presses, or planks to enhance upper body and core strength.

Super set recommendations

Super set the Suspension Atomic Push Up with inverted rows or flys to maximize upper body engagement and hypertrophy.

Sample workout routines

In a full upper body workout, include 3 sets of Suspension Atomic Push Ups, 3 sets of pull-ups, and 3 sets of dumbbell shoulder presses, with 8-12 reps each, resting 60 seconds between sets.

Exercise combinations

Combine the Suspension Atomic Push Up with lower body exercises, like squats or lunges, to create a comprehensive full-body workout that focuses on both upper and lower muscle groups.

Best time to do this exercise in your workout

The best time to do this exercise is early in your workout after a proper warm-up, ideally after compound movements but before isolation exercises for optimal strength performance.