Suspended Push Up
Elevate your push-up with suspension straps, engaging core and stabilizing muscles for a challenging chest, shoulder, and triceps workout.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspended Push Up
Description
A push up variation where one uses suspension training equipment to increase difficulty and engage more muscle groups.
Save Suspended Push Up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Suspended Push Up
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
- 06
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.
In the Ellim app, Suspended Push Up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train suspended push up?
Get Ellim — FreeQuestions
Is Suspended Push Up good for beginners?
Suspended Push Up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Suspended Push Up?
You need Suspension to perform Suspended Push Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Suspended Push Up?
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.
What are common mistakes when doing Suspended Push Up?
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.
Related exercises
Push-up Pull
Chest · Body weight
Push up (on stability ball)
Chest · Stability ball
Push up (With push up handles)
Chest · Body weight
Suspension Chest Press
Chest · Suspension
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Suspended Push Up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store