 In the fifth installment of his TRX Suspension Trainer series, Brian demonstrates the Plank Pushup,
which is intended to improve upper body/core
strength and stability in the trunk and shoulders.
See 'Related Resources' below for past Functionally Fits (including the TRX miniseries) and other exercises and training tips.
Execution:
Begin with both feet suspended in the TRX and in a traditional plank position. Initially, it is best to position the feet beneath the anchor point.
Transition to a push-up by using one palm to push up one side of the body,
and then repeat on the other side. Once
you are in the top push-up position, pause and then slowly return to the start
position.
The goal is to keep
the legs relatively still, although they will naturally sway from side to side
to some degree. Additionally, strive to
maintain a neutral spine position throughout as it becomes easy to allow the
lumbar spine to dip as fatigue sets in.
Typically, I perform this exercise for 30-45 seconds or until the client
loses acceptable form. Repeat for 2-3
sets.
Application:
This
is a more advanced version of a traditional floor-based plank push-up. By adding in the TRX, the trunk is forced to
counteract additional rotation and translation in the frontal plane imposed by
the positional change and directional sway.
Moving further forward and away from the anchor point increases the
difficulty as well.
This exercise is intended to improve upper body/core
strength and stability in the trunk and shoulders. Ideally, utilize it with
athletes and advanced clientele seeking closed chain upper body work and/or
challenging core training. I prefer
slower pacing to preserve better from as the natural inclination for clients will
be to move faster to continue to overcome gravity as fatigue sets in.
The following steps
can be used as a progression toward the full TRX plank push-up:
- Plank push-up with both feet in the TRX and both knees on the ground
- Plank push-up with both feet in the TRX and one knee on the ground with the other leg suspended
- Full TRX plank push-up (with spotting and mild assistance)
Precautions:
This
exercise is not appropriate for clientele without sufficient upper body
strength or no prior TRX experience.
Clients should be able to demonstrate good technique with the floor
version of the plank push-up before moving on to the TRX. I also recommend training clients to master
the traditional static TRX plank and TRX suspended push-ups prior to
incorporating this exercise in their program.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own personal training and sport-specific conditioning facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several professional conferences and seminars on injury prevention and sport-specific training.
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