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TRX Atomic Push-Up
A suspended push-up combined with knee tuck using TRX straps that targets chest, shoulders, triceps, and core for full-body strength, stability, and conditioning; commonly used in functional training.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Abs
Secondary Muscles
Obliques, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Abs
8/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Triceps
7/10Hip Flexors
6/10Iliopsoas
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX securely overhead. Place feet in foot cradles while facing away from anchor, assume high plank with hands under shoulders and body straight.
- Inhale and lower chest to floor by bending elbows at 45 degrees.
- Exhale and press up to full plank extension.
- Shift weight forward and drive knees to chest by flexing hips and engaging core.
- Roll pelvis under during tuck to maintain neutral spine.
- Extend legs back to plank position with control.
- Repeat sequence seamlessly.
Coaching Tips
Form Cues
- Keep body straight
- Elbows at 45 degrees
- Core tight always
- Roll pelvis under
- Shoulders stable
Breathing
Inhale during descent of push-up, exhale through press-up and knee tuck while bracing core.
Tempo
2-1-1
Range of Motion
Lower until chest nears floor and upper arms parallel; tuck knees to elbows while keeping back neutral.
Safety
Safety Notes
- Ensure TRX anchor is secure
- Avoid if shoulder instability present
- Master basic push-up and plank first
- Stop if lower back pain occurs
- Use controlled speed to prevent momentum
Spotting
Not recommended; perform solo with proper form or use progressions for safety.
Common Mistakes
- Sagging hips
- Swinging during tuck
- Arched lower back
- Elbows flaring wide
- Incomplete knee tuck
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Adequate hip flexion
- Ankle dorsiflexion for plank
Build Up First
- Master standard push-up
- Proficient in TRX plank
- Competent in basic knee tuck
Also known as
TRX Atomic Pushup, Suspended Atomic Push-Up, TRX Push-Up with Knee Tuck
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