Suspension Chest Press
Master the Suspension Chest Press to build a strong, stable chest, shoulders, and triceps.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Suspension Chest Press
Description
A chest press exercise using suspension straps that targets the chest, shoulders, and triceps.
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How to do Suspension Chest Press
- 01Setup
Adjust suspension straps to a mid-calf length. Stand facing away from the anchor point, holding a handle in each hand with palms facing each other.
- 02Setup
Walk your feet back until your body forms a straight line from head to heels, leaning into the handles. The steeper the angle, the harder the exercise.
- 03
Inhale as you slowly lower your chest towards your hands, allowing your elbows to flare out slightly to the sides, keeping your core engaged.
- 04
Continue lowering until your chest is between your hands and you feel a stretch in your chest, maintaining a rigid body line from head to heels.
- 05
Exhale and powerfully press through your palms to push your body back up to the starting position, fully extending your arms without locking your elbows.
- 06
Maintain tension in your core and glutes throughout the movement to prevent your hips from sagging or rising.
Tips
- Control the descent: Focus on a slow, controlled lowering phase (eccentric contraction) to maximize muscle activation and time under tension in your chest.
- Keep a rigid plank: Maintain a strict plank position from head to heels throughout the entire movement, engaging your core and glutes to prevent hip sag or pike.
- Elbow position: Allow your elbows to flare out naturally to about a 45-degree angle relative to your torso at the bottom of the movement to optimize chest engagement and protect shoulders.
- Vary difficulty: Adjust the exercise difficulty by moving your feet closer to the anchor point (easier) or further away (harder).
Common mistakes
- Sagging hips: Avoid letting your hips drop towards the floor during the movement; keep your core tight and body in a straight line like a plank.
- Flaring elbows too wide: Don't let your elbows go straight out to the sides, which can strain your shoulders; aim for a 45-degree angle relative to your torso.
- Losing tension at the top: Ensure you maintain slight tension in your chest and triceps at the top of the movement by not fully locking out your elbows.
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Is Suspension Chest Press good for beginners?
Suspension Chest Press is rated intermediate. 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 Suspension Chest Press?
You need Suspension to perform Suspension Chest Press. 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 Suspension Chest Press?
Control the descent: Focus on a slow, controlled lowering phase (eccentric contraction) to maximize muscle activation and time under tension in your chest. Keep a rigid plank: Maintain a strict plank position from head to heels throughout the entire movement, engaging your core and glutes to prevent hip sag or pike. Elbow position: Allow your elbows to flare out naturally to about a 45-degree angle relative to your torso at the bottom of the movement to optimize chest engagement and protect shoulders. Vary difficulty: Adjust the exercise difficulty by moving your feet closer to the anchor point (easier) or further away (harder).
What are common mistakes when doing Suspension Chest Press?
Sagging hips: Avoid letting your hips drop towards the floor during the movement; keep your core tight and body in a straight line like a plank. Flaring elbows too wide: Don't let your elbows go straight out to the sides, which can strain your shoulders; aim for a 45-degree angle relative to your torso. Losing tension at the top: Ensure you maintain slight tension in your chest and triceps at the top of the movement by not fully locking out your elbows.
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Free · iPhone only · Available on the App Store