A push-up and a knee tuck mashed into one brutal combo.
Keep a hollow body, squeeze your glutes and do not let your hips sag when the legs extend.
The atomic push up stacks two jobs on your chest and torso in one rep, a suspended push up followed immediately by a knee tuck with your feet swinging in the cradles. Your chest drives the press while the triceps lock out the elbows and the shoulders stabilise hands that have nothing solid under your feet to anchor against. It belongs in training as a high-value combo move, pressing strength and midline control in the same breath, and it scales simply by shortening or lengthening your plank.
Your feet are hanging in straps, so every rep is a push up on a moving base, then a knee tuck that forces your trunk to control the swing. Nothing about it is stable, which is the point.
Two distinct beats. Press to a full plank first, brace, then tuck. Blurring them together usually means sagging hips and a sloppy half tuck.
You are probably tucking with momentum instead of your abs. Slow the knees in, pause briefly at the tuck, and extend back out under control until the swing dies.
