TRX Atomic Push Up
The TRX Atomic Push Up is a high-intensity compound exercise that combines a suspended push-up with a knee tuck to challenge upper body strength and core stability simultaneously. This advanced movement targets the chest, shoulders, and triceps while heavily engaging the abs and hip flexors.
Because this complex movement requires significant systemic recovery and coordination, AI coaching is vital for ensuring safety and effectiveness. By analyzing your HRV and sleep data, the app determines if your central nervous system is primed for the stability demands of this exercise or if a regression is safer for today. Additionally, tracking RPE and rep duration helps the system recognize when fatigue sets in—often indicated by slowing rep speed—allowing it to auto-adjust volume to prevent lower back compensation before it happens.
Form Cues
- Secure your feet in the cradles and establish a rigid high plank position.
- Lower your chest toward the floor while keeping your glutes and core squeezed tight.
- Press back up to full extension, then immediately drive your knees toward your chest.
- Extend your legs back to the starting plank position with control before the next rep.
- Keep your gaze slightly forward on the floor to maintain a neutral neck.
- Don't allow your lower back to sag or hyperextend at any point.
- Don't let your hips pike up excessively high during the knee tuck.
- Don't rely on momentum or swinging to bring your knees in.
- Don't sawing back and forth on the straps; keep the movement vertical.
Common Mistakes
- Sagging hips (loss of core tension)
- Piking hips too high
- Rushing the transition
- Incomplete range of motion
- Holding breath during exertion
Muscles Worked
This exercise is a powerhouse for the pushing muscles, primarily targeting the pectoralis major, anterior deltoids, and triceps as you perform the press. Simultaneously, the suspension element forces the rectus abdominis, obliques, and deep stabilizers to work isometrically to protect the spine, while the hip flexors engage dynamically during the tuck phase.
Primary
Secondary
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