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Suspension Trainer Atomic Push-Up
A compound combination of a suspended push-up and a knee tuck using a suspension trainer. It targets the chest, triceps, shoulders, and core to build upper body strength and dynamic stability.
About Exercise
Equipment
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Abs
Secondary Muscles
Obliques, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Abs
8/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Triceps
7/10Hip Flexors
6/10Iliopsoas
Obliques
5/10External Obliques
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure the suspension trainer overhead with handles at mid-calf height. Place feet in the foot cradles facing away from the anchor and assume a high plank position.
- Lower your chest toward the floor by bending elbows while keeping the body rigid.
- Press back up to the starting high plank position.
- Immediately drive both knees toward your chest, lifting hips slightly.
- Extend legs back to the starting plank position with control.
- Repeat the push-up and tuck sequence fluidly.
Coaching Tips
Form Cues
- Core tight
- Don't sag hips
- Knees to chest
- Solid plank
- Control the swing
Breathing
Inhale as you lower into the push-up, exhale forcefully as you press up and tuck knees in.
Tempo
2-1-1
Range of Motion
Chest near floor at the bottom of the press; knees near elbows during the tuck.
Safety
Safety Notes
- Maintain a neutral spine throughout
- Stop if you feel lower back pain
- Ensure anchor point is secure
Spotting
Not recommended; perform solo or regress to separate movements.
Common Mistakes
- Sagging lower back
- Piking hips too high
- Using momentum
- Incomplete knee tuck
- Flaring elbows
When to Avoid
- Acute shoulder impingement
- Lower back injury
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Adequate hip flexion
- Ankle dorsiflexion for plank
Build Up First
- Master standard push-up
- Proficient in TRX plank
- Competent in basic knee tuck
Also known as
Suspended Atomic Push-Up, TRX Atomic Push-Up, Suspension Trainer Knee Tuck Push-Up, Suspended Jackknife Push-Up
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