TRX Atomic Push-Up

Chest, Triceps, Shoulders, Abs, Hip flexorsTRX Suspension Trainer

An advanced compound exercise combining a push-up with a plank knee tuck. It builds chest, shoulder, tricep, and deep core strength all in one movement.

How to do it

1Hook your feet into the TRX straps and get into a strong high plank position.

2Bend your elbows and lower your chest to the floor under control.

3Press yourself back up into a stable plank using your chest and arms.

4Drive both knees toward your chest, crunching your abs hard.

5Smoothly extend your legs back into a high plank before starting the next rep.

Common mistakes

Letting your hips sag in the plank, putting bad pressure on your lower back.

Yanking your knees in with momentum rather than controlled core contraction.

Flaring your elbows too wide on the push-up, overstressing your shoulders.

Breathing

Inhale as you lower into the push-up, exhale as you press up, inhale in the plank, and exhale as you tuck your knees.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.