TRX Atomic Push-up and Variations: Tips and Techniques

TRX atomic push-up combines the benefits of a traditional push-up with the added core engagement of a knee tuck, all while using the TRX suspension system. 

The TRX Atomic Push-Up is a challenging combo TRX chest exercise that targets the chest, shoulders, triceps, and core muscles. Two other exercises namely, TRX pike push-up and TRX atomic oblique push-up stem from this exercise and involve different features.

Step-by-Step Guide to the TRX Atomic Push-Up

1. Start in a push-up position with feet in TRX foot straps. 
2. Position your hands on the ground, shoulder-width apart. Your body should be in a straight line from your head to your heels, with your wrists directly below your shoulders.
3. Bend your elbows and lower your chest towards the ground, keeping your body in a straight line. Your elbows should be at a 45-degree angle from your body.
4. Press through your hands to push your body back up to the starting position. As you do this, simultaneously tuck your knees towards your chest, lifting your hips and bending your knees.
5. Straighten your legs back out behind you, returning to the starting position with your body in a straight line from head to heels.
6.  Repeat: Perform 2–4 sets of 10–15 reps.

Tips for Performing the TRX Atomic Push-Up:

• Keep your core engaged and your body in a straight line throughout the movement.
• Focus on maintaining a controlled tempo during both the push-up and knee tuck portions of the exercise.
• An easier modification of the exercise is by putting knees on the ground while doing push-up, and then going for the knee tuck.
• To increase the difficulty, try adding a pause at the bottom of the push-up.

What Are the Benefits of Atomic Push-ups?

Atomic push-ups are a challenging full-body exercise that offers several benefits, including:

1. Improved upper body strength: Atomic push-ups target the chest, shoulders, and triceps, helping to build and tone these muscle groups.
2. Enhanced core stability and strength: The exercise engages the abdominal muscles, and obliques, promoting a strong and stable core.
3. Increased balance and coordination: By requiring the body to maintain stability throughout the movement, atomic push-ups help improve balance and coordination skills.
4. Better functional fitness: The compound nature of the exercise means it works on multiple muscle groups simultaneously, making it an effective functional fitness workout.
5. Calorie burning and fat loss: As a high-intensity exercise, atomic push-ups can help increase calorie burn and contribute to fat loss when combined with a healthy diet and regular exercise routine.
6. Improved posture: Strengthening the core muscles can lead to better posture, reducing the risk of back pain and other posture-related issues.
7. Versatility and convenience: Atomic push-ups can be performed using a TRX suspension trainer or other similar equipment, making them a versatile and convenient exercise option for various fitness levels and environments.

TRX Pike Push-up

TRX pike push-up is a variation of the TRX atomic push-up that involves lifting the hips towards the ceiling, creating an inverted V-shape with the body. TRX pike push-up is also called TRX atomic pike push-up.

Step-by-Step Guide to the TRX Pike Push-Up:

1. Start in a push-up position with your feet in the TRX foot straps and your hands on the ground, shoulder-width apart.
2. Drag your feet towards your hands, lifting your hips towards the ceiling and creating an inverted V-shape with your body.
3. Keep your arms straight and your head between your arms.
4. Bring your feet back to the initial position and straighten your body.
5. Bend your elbows and lower your head towards the ground. Keep your body in a straight line and perform the push-up

Perform 2–4 sets of 10–15 reps.

Tips for performing the TRX Pike Push-Up:

• Keep your core engaged and your body in a straight line throughout the movement.
• Focus on maintaining a controlled tempo during both the push-up and pike portions of the exercise.
• An easier modification of the exercise is by putting knees on the ground while doing push-up, and then going for the pike.
• To increase the difficulty, try adding a pause at the bottom of the push-up or holding the pike position for a few seconds before returning to the starting position.

What Muscles Do TRX Pike Push-up Work?

TRX pike push-up primarily works on chest and core, but shoulder and triceps are also engaged in this exercise. The TRX suspension device used in the exercise adds instability, which can increase muscle activation, balance, and proprioception. Note that TRX pike push-up is different from pike push-up on the floor, which primarily targets shoulder muscles.

TRX Atomic Oblique Push-up

TRX atomic oblique push-up is another variation of TRX atomic push-up in which instead of tucking knees straight to the chest, we pull them towards a side of the body. This exercise combines a traditional push-up with a challenging oblique twist.

This exercise primarily targets the chest, triceps, shoulders, and core muscles. Besides these muscles, the obliques, the muscles on the sides of the abdomen, are also heavily involved in this exercise.

How to do TRX Atomic Oblique Push-up

1. During the TRX Atomic Oblique Push-up, you begin in a push-up position with your feet suspended in the TRX straps. 
2. Lower yourself down towards the ground and do a push-up. 
3. Bring your knees towards your left elbow, engaging the left oblique muscles, and bring them back to initial position. 
4. Do another push-up.
5. Repeat the movement of knees on the opposite side to target the right oblique muscles.

By alternating between these two movements, you engage both the left and right oblique muscles throughout the exercise, providing a great workout for your entire core.

Because this exercise requires a fair amount of upper body and core strength, it may not be suitable for beginners. In that case, it is better to build enough strength with standard push-up and dedicated core exercises before going for TRX atomic oblique push-up.

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Related: Study a complete guide to TRX chest exercises.