TRX Atomic Push Up

Man performing the TRX atomic push up

The TRX Atomic Push Up (similar to Pike Push Up) is a two-part exercise, making it more challenging than a regular push Up. The components of this exercise are a full pushup, followed by a tuck (ie: driving knees to chest). This combination augments core strength requirements, as well as shoulder strength, as the body angle changes through this movement.

Primary muscles worked

  • Chest

Secondary muscles worked

  • Shoulders
  • Abs
  • Lower back
  • Hip flexors
Body Part

Body Part:






Step 1: Begin this exercise from the plank position (abs and glutes engaged, shoulders stacked above wrists, keeping a straight solid line), with your feet in the TRX strap handles/stirrups

Step 2: Begin the first movement (push up) by engaging your shoulder girdle stability with your scapulae depressed; You are still maintaining a strong plank position with your core and glutes tight.

Step 3: From here, proceed to lower your body towards the floor by bending your arms. Your shoulders continue to remain stable. Keep your elbow in towards your sides at around 45 degrees to keep the Serratus Anterior activated, which will help for shoulder stability.

Step 4: Push yourself back up to the original plank position.

Step 5: The second movement (knees to chest) requires shifting your weight forward so your shoulders are in front of your hands; at the same time, proceed to bring your knees into your chest, focusing on engaging the abdominal’s (not the hip flexors).

Step 6: Return back to the starting plank position, ready to perform the push up again.

Step 7: Repeat the alternating Push-Up/ Knees to Chest movement.

How to progress the exercise

Firstly, placing the foot of the leg that is not set in the TRX foot cradle onto the floor will take some of the challenges away from this exercise. Secondly, changing the angle of the exercise by shortening the TRX straps, will inherently place you closer and closer to an upside down vertical position (ie: inverted), thereby increasing the load on the shoulders.

Additional Information

The further you get into an inverted position, the more of a multidirectional challenge there is to your core, Conversely, a position closer to horizontal can still be challenging to the core, though more unidirectional (ie: not letting your back droop or hips sag towards the floor).

Man performing the TRX atomic push up



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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