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TRX Atomic Push-Up With Crunch
TRX suspension trainer exercise combining push-up and knee tuck crunch that targets chest, shoulders, triceps, core, and hip flexors to build strength, stability, and coordination; ideal for advanced full-body conditioning.
About Exercise
Equipment
Others
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Abs
Secondary Muscles
Lower Back, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Abs
8/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Hip Flexors
7/10Iliopsoas
Triceps
6/10Lateral Head, Medial Head
Obliques
6/10External Obliques
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX suspension trainer securely overhead. Place feet in foot cradles at mid-calf height and assume high plank position with hands under shoulders.
- Inhale and lower chest to floor by bending elbows at 45 degrees.
- Exhale and push up to high plank, extending arms fully.
- Shift weight forward and pull knees to chest using core.
- Extend legs back to plank position with control.
- Repeat sequence for reps.
Coaching Tips
Form Cues
- Keep body straight from head to heels.
- Engage core throughout.
- Elbows at 45 degrees.
- Pull with abs, not hips.
- Control strap sway.
Breathing
Inhale during push-up descent; exhale during push-up ascent and knee tuck.
Tempo
3-1-2
Range of Motion
Lower chest just above floor in push-up; pull knees to touch elbows in crunch without arching back.
Safety
Safety Notes
- Ensure stable anchor point.
- Avoid if shoulder instability present.
- Progress from basic TRX plank.
- Maintain neutral spine to protect back.
Spotting
Not required; use spotter for form check if needed, focusing on core stability.
Common Mistakes
- Sagging hips during plank.
- Using momentum for knee tuck.
- Flaring elbows wide.
- Arching lower back on crunch.
- Incomplete push-up range.
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist issues
Flexibility Needed
- Full shoulder flexion
- Hip flexion range
Build Up First
- Master basic push-up
- Proficient TRX plank
- Knee tuck competency
Also known as
TRX Atomic Pushup, Suspension Trainer Atomic Push-Up, TRX Push-Up Crunch
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