Description:
The suspended push-up is performed with the hands in the handles of a suspension trainer. The unstable handles force the chest, shoulders, and core to work harder to control the movement, increasing the demand over a standard push-up.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Adds instability that challenges the chest and core.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Suspension Trainer |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Set the suspension handles to about knee height and grip one in each hand.
- Set up in a plank with your body in a straight line and your core braced.
- Lower your chest between the handles under control until your elbows reach about 90 degrees.
- Press back up while keeping the handles steady.
- Keep your shoulders down and your body rigid throughout.
- Repeat for the desired reps.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
- Keep the handles from swinging by controlling the tempo.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
ExercisesBrowse the full exercise database ›