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Suspended Push-Up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Sternal Head
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
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Introduction to the Suspended Push-Up

The Suspended Push-Up is a challenging upper body exercise that enhances strength, stability, and flexibility by engaging multiple muscle groups, including the chest, shoulders, and core. This exercise is ideal for intermediate to advanced fitness enthusiasts seeking to intensify their workout routine and improve functional fitness. Individuals would want to perform Suspended Push-Ups to boost their muscular endurance, improve body balance, and promote better posture.

Performing the: A Step-by-Step Tutorial Suspended Push-Up

  • Stand facing away from the anchor point, grab the handles, and walk forward until your body is at a slight angle.
  • Position your body into a straight line from your head to your heels, lean forward, and place your weight on the handles, ensuring your hands are in line with your chest.
  • Lower your body towards the floor by bending your elbows until your chest is just above the floor, keeping your body straight and rigid throughout the movement.
  • Push yourself back up to the starting position by extending your arms fully, ensuring to maintain your body alignment.

Tips for Performing Suspended Push-Up

  • **Engage Your Core**: One common mistake people make is not engaging their core during the exercise. Keep your abs tight throughout the movement. This will not only help you maintain balance but also work your core muscles and protect your lower back.
  • **Controlled Movement**: Make sure to execute the movement in a controlled manner. Avoid rushing or using momentum to push yourself back up, as this can lead to injury. Instead, lower yourself slowly and push back up with control. This will also help to engage and strengthen more muscle groups.
  • **Keep Your Neck Neutral**: Another common mistake is straining the neck by looking up or tucking the

Suspended Push-Up FAQs

Can beginners do the Suspended Push-Up?

Yes, beginners can do the Suspended Push-Up exercise, but it may be challenging as it requires a good amount of upper body strength, stability, and control. It's highly recommended to start with basic push-ups and gradually progress to more advanced variations like the Suspended Push-Up. Remember, it's always important to maintain proper form to prevent injury. If you're unsure, it's best to consult a fitness professional to ensure you're doing the exercise correctly.

What are common variations of the Suspended Push-Up?

  • The Suspended Push-Up with Knee Tuck involves performing a regular suspended push-up but adding a knee tuck at the top of the movement to engage your lower abs.
  • The Suspended Push-Up with a Twist involves rotating your torso to one side at the top of the push-up, engaging your obliques and enhancing core stability.
  • The Decline Suspended Push-Up involves placing your feet on an elevated surface while your hands are on the suspension straps, increasing the difficulty and targeting your upper chest and shoulders more intensely.
  • The Suspended Plyometric Push-Up involves a powerful push-up that propels your hands off the straps, then catching yourself back in the straps, which adds an explosive element to the exercise and increases overall strength and power.

What are good complementing exercises for the Suspended Push-Up?

  • The Inverted Row is a great complement to the Suspended Push-Up because it focuses on the back muscles, providing a balanced upper body workout by counteracting the chest-focused push-up.
  • The Suspended Tricep Dips further enhance the strength and endurance of the triceps, which are crucial for performing successful Suspended Push-Ups.

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