Suspended Push Up

Description

How to Do Suspended Push Up

1. 1
   Setup

   Adjust suspension straps so the handles hang about 6-12 inches above the floor. Lie face down on the floor with your feet together and hands positioned to grip the handles.

2. 2
   Setup

   Grasp the handles with a neutral grip (palms facing each other) and extend your arms, lifting your torso off the floor into a high plank position. Ensure your body forms a straight line from head to heels.

3. 3

   Inhale as you slowly lower your chest towards the floor by bending your elbows, allowing them to flare slightly outwards. Maintain core tension and control throughout the descent.

4. 4

   Continue lowering until your chest is just above your hands or you feel a deep stretch in your chest. Your body should remain in a straight line without sagging hips or arching back.

5. 5

   Exhale as you powerfully push through your hands to extend your arms, returning to the starting high plank position. Focus on contracting your chest, shoulders, and triceps.

6. 6

   Fully extend your arms at the top, squeezing your chest, but avoid locking your elbows. Maintain core engagement and a rigid body position throughout the entire movement.

Tips

• To increase difficulty, move your feet closer together or elevate them. To decrease difficulty, widen your feet or perform the push-up with your body more upright.
• Maintain a neutral spine and neck throughout the movement; avoid letting your head drop or hyperextending your neck.
• Focus on controlled movement, especially during the eccentric (lowering) phase, to maximize muscle engagement and minimize momentum.
• Engage your glutes and brace your core as if preparing for a punch to help maintain a rigid plank position.

Common Mistakes

• ×Sagging hips or arching the lower back indicates a weak core; fix this by actively bracing your core and squeezing your glutes to maintain a straight body line.
• ×Letting the elbows flare out excessively puts undue stress on the shoulders; correct this by keeping your elbows tucked closer to your body at approximately a 45-degree angle.
• ×Losing tension at the top of the movement by letting the straps wobble reduces stability and effectiveness; maintain constant tension by actively pressing into the handles even at full extension.