Suspended Push-Up 101 Video Tutorial
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Overview
Suspended Push-Up Overview: The Suspended Push-Up is a challenging bodyweight exercise that primarily targets the chest while also engaging the triceps as a secondary muscle. Performed using suspension straps or rings, this exercise increases instability, forcing the core and stabilizing muscles to work harder to maintain balance throughout the movement. By lowering and pushing your body while gripping the straps, you enhance chest strength, improve shoulder stability, and build overall upper-body control. This exercise is ideal for those looking to intensify traditional push-ups and add a functional, full-body stability component to their workout.
How to Perform
Adjust the suspension straps or rings so that they hang at about mid-chest height when you are standing. Grip the handles firmly with both hands and step back into a plank position, keeping your body straight from head to heels.
Position your feet shoulder-width apart for stability, and engage your core and glutes to maintain a straight line through your body.
Lower your chest toward the straps by bending your elbows out to the sides, keeping them at roughly a 45-degree angle from your torso. Maintain control and avoid letting your body sag or hips drop.
Pause briefly at the bottom of the movement, feeling the stretch across your chest and the engagement of your triceps.
Push through your palms to straighten your arms, returning to the starting plank position while keeping your body rigid and aligned.
Repeat for the desired number of repetitions, focusing on controlled movement and maintaining tension in your chest, triceps, and core throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and glutes engaged to maintain a straight body line throughout the movement.
Avoid letting your hips sag or pike; proper alignment protects your lower back.
Control the lowering phase to maximize chest activation and reduce joint strain.
Keep your elbows at about a 45-degree angle from your torso to target the chest safely.
Ensure your hands grip the straps firmly but don’t over-grip, which can fatigue forearms unnecessarily.
Adjust the strap height to match your strength level; lower straps increase difficulty.
Focus on a full range of motion, bringing your chest close to the handles before pushing up.
Breathe in while lowering and exhale while pushing up to maintain rhythm and stability.
Avoid rotating your shoulders or twisting your torso; keep movement straight and controlled.
Progress gradually; start with feet closer to the anchor for more stability, then increase difficulty as you get stronger.
How Not to Perform
Do not let your hips sag or drop, as this can strain your lower back and reduce chest engagement.
Avoid flaring your elbows out too wide, which can put unnecessary stress on your shoulder joints.
Don’t rush through the movement; uncontrolled speed reduces effectiveness and increases injury risk.
Avoid twisting or rotating your torso, as this takes tension away from the chest and triceps.
Do not lock your elbows forcefully at the top; this can stress the joints instead of keeping muscles engaged.
Avoid gripping the straps too loosely, which can make you unstable, or too tightly, which wastes energy in your forearms.
Don’t let your head drop or crane your neck; keep a neutral neck to protect cervical spine alignment.
Avoid incomplete range of motion; not lowering your chest sufficiently reduces muscle activation.
Do not perform the exercise on uneven or slippery surfaces, as it increases the risk of slipping or losing balance.
Avoid holding your breath; failing to breathe properly reduces performance and core stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
