Videos
Instructions
- Place your feet in the TRX straps and get into a high plank position with hands under shoulders.
- Lower your chest toward the ground, keeping your body aligned in a straight line.
- Push back up to the starting plank position.
- Immediately tuck your knees toward your chest, engaging your core.
- Extend your legs back out to plank and repeat the sequence.
Technical Tips
- Keep your core tight to prevent hips from sagging during the push-up and knee tuck.
- Avoid letting your elbows flare out; maintain a 45-degree angle to your torso.
- Control the tempo of both the push-up and the knee tuck for maximum effectiveness.
Breathing Tips
- Inhale as you lower into the push-up.
- Exhale as you push back up and perform the knee tuck.
Medical restrictions
- Shoulder instability
- Wrist pain or injury
- Lower back weakness or injury
The TRX Atomic Push Up is a compound bodyweight exercise that combines the benefits of a suspended push-up with a dynamic core contraction. Performed using a TRX suspension trainer, the feet are anchored in the straps while the hands are positioned on the floor. The movement begins with a standard push-up, followed by a powerful knee tuck toward the chest. This dual-action sequence targets the chest, triceps, shoulders, and abdominals while also demanding stability from the glutes and quads. The suspension element challenges balance and coordination, elevating the intensity of the core engagement. The TRX Atomic Push Up is ideal for athletes seeking to improve strength, muscular endurance, and core control simultaneously. Its functional nature makes it suitable for advanced fitness programs focused on body control, stability, and multi-joint coordination. This exercise is highly effective for full-body conditioning and athletic performance enhancement.
What muscles does the TRX Atomic Push Up work?
The TRX Atomic Push Up targets the chest, abs, triceps, shoulders, and core stabilizers, offering a full-body strength challenge.
Is the TRX Atomic Push Up good for core strength?
Yes, the combination of the suspended position and knee tuck significantly increases core engagement, making it excellent for core strength and stability.
Do I need TRX straps to perform Atomic Push Ups?
Yes, TRX or a similar suspension system is required to perform Atomic Push Ups effectively with the correct suspension-based resistance.
Can beginners do TRX Atomic Push Ups?
TRX Atomic Push Ups are advanced. Beginners should start with regular TRX push-ups or knee tucks separately before combining the movements.