TRX Atomic Push-Up
The TRX atomic push-up is a push-up done with your feet in suspension straps, followed by drawing your knees to your chest before the next rep. It works the chest, shoulders and triceps together with the abs and hip flexors in one combined movement.
Also called: Atomic Push-Up, Suspension Atomic Push-Up, Suspended Push-Up with Knee Tuck · Equipment: suspension · Pattern: push
Step by step
- Set the suspension trainer straps so the foot cradles hang at mid-calf height, directly under the anchor point.
- Sit or kneel facing away from the anchor, place both feet into the foot cradles, then place your hands on the floor under your shoulders.
- Straighten your arms and legs into a plank, with your body in one straight line from head to heels.
- Bend your elbows about 45° from your body and bring your chest towards the floor under control, then press back up to straight arms.
- From the top of the push-up, draw both knees in towards your chest, tucking your pelvis under slightly and keeping your shoulders over your hands.
- Push your legs back out to the straight-line plank under control.
- Repeat the push-up and the knee tuck for each rep, keeping your feet together throughout.
- After the last rep, bring your knees to the floor, then take your feet out of the cradles one at a time.
- Body in one straight line in the plank
- Shoulders stay over your hands
- Chest down, then press up
- Knees to chest, then push back out
- Feet together throughout
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Pectoralis major: sternocostal (mid) | Prime mover | C |
| Rectus abdominis | Prime mover | C |
| Triceps brachii: lateral head | Prime mover | C |
| Hip flexors | Prime mover | D |
| Anterior deltoid: anterior | Secondary | C |
| Obliques (internal/external) | Stabiliser | C |
| Serratus anterior | Stabiliser | C |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Hips sagging in the plank
Fix: Brace your abs and squeeze your glutes before each push-up.
Shoulders drifting behind the hands
Fix: Keep your shoulders stacked over your hands during the tuck.
Piking the hips during the tuck
Fix: Tuck your pelvis under and pull your knees to your chest.
Feet separating
Fix: Press your feet together into the cradles for the whole set.
Rushing the push-up
Fix: Bring your chest close to the floor before pressing up.
What the research says
General fitnessSport performanceEnduranceFat loss & conditioning
- Trunk activity — An EMG study found push-ups with the feet in suspension straps produced more abdominal and oblique activity than floor push-ups, while chest and front-shoulder activity was no higher. Muscle activity is not the same as growth.
- Knee tuck — An EMG study comparing suspension core exercises found the knee-tuck produced less abdominal activity than the roll-out and bodysaw.
- Use — A common approach is to include it in circuits or core-focused sessions, often for moderate reps. There is no training study of the atomic push-up itself.
- Volume — Research links more weekly sets for a muscle to more growth, with diminishing returns.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the trx atomic push-up in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.