Suspended Push Up
Elevate your push-up with suspension straps, engaging core and stabilizing muscles for a challenging chest, shoulder, and triceps workout.
Description
A push up variation where one uses suspension training equipment to increase difficulty and engage more muscle groups.
How to Do Suspended Push Up
- 1Setup
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.
- 2Setup
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
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
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
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
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.
Variations
Decline Push Up
Elevate your feet to intensify your push-up, targeting the upper chest and shoulders more effectively.
Cobra Push up
Strengthen your chest, shoulders, and triceps with the Cobra Push-up. This bodyweight exercise also improves spinal mobility and engages your core
Deep Push Up
Enhance chest, triceps, and shoulder strength with Deep Push Ups. This advanced variation increases range of motion, targeting the sternal head of the
Clock Push Up
The Clock Push Up is a dynamic bodyweight exercise that strengthens your chest, shoulders, and triceps by rotating hand positions like a clock face.
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Dumbbell Complex Push-up Row Clean and Press
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Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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