TRX Atomic Push-Up

PushTRX

TRX push-up with feet in the foot cradles combined with a knee tuck (mountain-climber-style) between each rep — merges horizontal pressing with dynamic core flexion in one continuous, demanding movement.

Demo: TRX training demo

Sets

3

Reps

8-12

Rest

1:30

Contraindications

Master TRX push-up and standard core flexion movements first.

Setup

Feet in the TRX foot cradles, hands on the floor in a push-up position.

Execution

  1. 1Perform a full push-up rep
  2. 2At the top, tuck both knees toward the chest, flexing at the hips
  3. 3Extend the legs back out to the plank position
  4. 4Repeat the push-up for the next rep

Key cues

  • Full push-up first, then the knee tuck
  • Drive the knees toward the chest, not just the hips up
  • Control the extension back to plank, don't just let gravity do it
  • Keep the core engaged throughout both phases

Common faults

  • Rushing the push-up to get to the tuck
  • Piking the hips too high during the tuck instead of true knee-to-chest flexion
  • Losing plank integrity on the extension
  • Excessive swinging from the TRX straps

Tweaks

  • Slow the tempo on both phases for more control demand
  • Add a pause at full knee tuck
  • Alternate single-leg tucks for asymmetric challenge

Regressions

TRX Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Core, Hip Flexors

Secondary: Anterior Deltoid

Sources

Attribution: TRX official training canon