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Suspension Trainer Atomic Push-Up With Crunch
A compound suspension trainer exercise combining a push-up and knee tuck to target the chest, shoulders, and core for full-body strength and stability.
About Exercise
Equipment
Difficulty
4/5 • Advanced
Primary Muscle Groups
Chest, Abs
Secondary Muscles
Lower Back, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Abs
8/10Rectus Abdominis
Shoulders
7/10Anterior Delts
Hip Flexors
7/10Iliopsoas
Triceps
6/10Lateral Head, Medial Head
Obliques
6/10External Obliques
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure the suspension trainer overhead and place feet in the foot cradles. Assume a high plank position with hands under shoulders and body in a straight line.
- Lower chest toward the floor by bending elbows while maintaining a rigid plank.
- Press back up to the starting high plank position.
- Immediately pull knees toward the chest, lifting hips slightly to engage the core.
- Extend legs back to the starting plank position with control.
Coaching Tips
Form Cues
- Keep core braced
- Don't let hips sag
- Elbows at 45 degrees
- Move as one unit
Breathing
Inhale as you lower into the push-up, exhale as you press up and tuck knees in.
Tempo
2-1-1
Range of Motion
Chest to handle height at the bottom; knees to elbows during the crunch.
Safety
Safety Notes
- Ensure anchor point is secure
- Stop if you feel lower back pain
- Maintain wrist neutrality
Spotting
Not recommended; use safeties or regress to floor version if failing.
Common Mistakes
- Sagging lower back
- Piking hips too high
- Incomplete extension
- Rushing the movement
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist issues
Flexibility Needed
- Full shoulder flexion
- Hip flexion range
Build Up First
- Master basic push-up
- Proficient TRX plank
- Knee tuck competency
Also known as
TRX Atomic Push-Up, Suspension Atomic Crunch, TRX Knee Tuck Push-Up, Atomic Push-Up, Suspension Push-Up to Crunch
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