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TRX Atomic Push Up

AdvancedStrengthTier T3

Set a straight plank with your hands on the floor and both feet in suspension straps. Do a push-up, then pull both knees under your chest into a tuck. Extend the legs back out to start the next rep.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

suspension_trainer

Home Options

  • suspension trainer + strap or belt

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the feet into the suspension foot straps.
  • Set a straight suspended plank balanced on the hands.
  1. He holds a straight plank on his hands with both feet secured in the suspended strap loops, body in one line above the floor.

    Step 1 of 5

    Set a straight plank on the hands with both feet held in the suspension straps.

  2. He is at the bottom of the push-up, chest lowered toward the floor, feet still suspended in the strap loops behind him.

    Step 2 of 5

    Perform a push-up, lowering the chest toward the floor with the feet held in the straps.

  3. His arms are re-extended after the push-up and both knees are pulled in under his chest, feet still held in the straps, hips drawn in.

    Step 3 of 5

    At the top of the push-up, immediately pull both knees under the chest into the tuck.

  4. His legs are extending back out straight behind him, feet still in the straps, returning to the long suspended plank line.

    Step 4 of 5

    Extend the legs back out to the suspended plank to begin the next rep.

  5. He holds a straight plank on his hands with both feet secured in the suspended strap loops, body in one line above the floor.

    Step 5 of 5

    Set a straight plank on the hands with both feet held in the suspension straps.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.