TRX Atomic Push-Up

PushTRX

A combination movement that pairs a TRX push-up with a knee tuck into an inverted pike, hitting chest, triceps, and the entire core in one continuous rep. Considered one of the signature TRX moves that showcases the tool's total-body demand.

Demo: TRX Training

Sets

3

Reps

6-10

Rest

1:15

Contraindications

Avoid with wrist or shoulder instability; requires solid push-up and knee-tuck competency first.

Setup

Feet in foot cradles at mid-calf length, hands under shoulders in a strong plank, core braced.

Execution

  1. 1Lower into a push-up, chin near the floor
  2. 2Press back up to full plank
  3. 3Immediately pull both knees toward the chest, hips rising into a pike
  4. 4Extend the legs back out to plank and repeat

Key cues

  • Push-up first, tuck second — don't rush the sequence
  • Pull knees to chest, not chest to knees
  • Keep the tuck controlled, no kipping
  • Reset a tight plank before the next push-up

Common faults

  • Using momentum/kipping to swing the knees in
  • Hips sagging during the push-up portion
  • Losing plank alignment after the knee tuck
  • Straps hitting the shins due to poor foot cradle depth

Tweaks

  • Alternate one-leg tucks for an oblique-focused variation
  • Slow the tempo to 3-1-3 for more control work
  • Add a push-up-to-pike instead of a tuck for more hamstring/shoulder demand

Regressions

TRX Push-Up (Standard)TRX Knee Tuck

Progressions

TRX One-Arm Push-Up Progression

Muscles

Primary: Pectoralis Major, Triceps Brachii, Rectus Abdominis

Secondary: Hip Flexors, Anterior Deltoid, Obliques

Notes

TRX-specific. Angle = intensity: the more horizontal the body relative to the floor, the harder pressing/pulling/plank-style TRX moves become. For pulling movements (rows, face pulls), walking feet toward the anchor and leaning back further increases load. For pressing movements (push-ups, chest press), walking feet away from the anchor and standing more upright decreases load; moving feet closer to directly under the anchor point increases load. Foot position in the straps (heel vs. midfoot vs. toe) also changes leverage and load for lower-body moves. This is a compound TRX signature move — master the standard push-up and knee tuck independently before combining them.

Sources

Attribution: TRX Training