Videos
Instructions
- Adjust the TRX straps so they hang mid-calf length from an anchor point.
- Place your feet in the TRX foot cradles and assume a high plank position with hands shoulder-width apart.
- Lower your chest toward the ground by bending your elbows, keeping your body aligned.
- Push back up to the starting position.
- Immediately drive your knees toward your chest, keeping feet in straps.
- Extend your legs back to the plank position to complete one rep.
Technical Tips
- Engage your core throughout the movement to maintain body alignment.
- Avoid letting hips sag or rise during the push-up phase.
- Perform controlled knee tucks without swinging.
- Keep your shoulders stacked over your wrists.
Breathing Tips
- Inhale as you lower into the push-up.
- Exhale as you push back up.
- Inhale before the knee tuck.
- Exhale as you bring your knees toward your chest.
Medical restrictions
- Lower back pain or injury
- Shoulder instability or injury
- Wrist strain or carpal tunnel syndrome
- Recent abdominal surgery
The TRX Atomic Push Up is an advanced, compound bodyweight exercise that combines a suspended push-up with a dynamic knee tuck to challenge upper body strength and core stability. Performed using TRX suspension straps, this movement enhances functional strength by engaging multiple muscle groups in a coordinated effort. The exercise begins with a standard push-up, engaging the chest, shoulders, and triceps, followed by a powerful knee drive that targets the abdominals and hip flexors. By incorporating both pushing and core-dominant movements, it delivers a high-intensity training stimulus suitable for athletes and experienced fitness enthusiasts. The instability of the suspension straps further amplifies neuromuscular activation, improving balance and joint control. Ideal for CrossFit, calisthenics, and general strength training, the TRX Atomic Push Up promotes muscular endurance, coordination, and core resilience.
What muscles do TRX Atomic Push Ups work?
TRX Atomic Push Ups primarily work the chest and abs, while also engaging the triceps, shoulders, glutes, quadriceps, and lower back due to the dynamic push and knee tuck combination.
Is the TRX Atomic Push Up good for core strength?
Yes, the TRX Atomic Push Up is highly effective for core strength as it requires significant abdominal engagement during both the push-up and knee tuck phases, especially under suspension instability.
How hard is the TRX Atomic Push Up?
The TRX Atomic Push Up is considered advanced due to its demand on upper body strength, core control, and balance under suspension, making it suitable for experienced individuals.
Can beginners do TRX Atomic Push Ups?
Beginners should first master standard push-ups and TRX planks or knee tucks separately before progressing to the full TRX Atomic Push Up for safety and effectiveness.
What are alternatives to TRX Atomic Push Ups?
Alternatives include TRX Push Ups, TRX Knee Tucks, and floor-based Push Up to Knee Tuck combinations that similarly engage the core and upper body.