Suspended Push-Up
The Suspended Push-Up primarily targets your Chest, with support from Shoulders, Triceps. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Compound · Push
Primary muscles: Chest Secondary muscles: Shoulders, Triceps
How to perform Suspended Push-Up
- Step 1. Anchor your suspension straps securely to the top of a rack or other object.
- Step 2. Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
- Step 3. Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
- Step 4. Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.
Frequently asked questions
How do I maintain proper form during a suspended push-up?
Keep your core braced and body in a straight line from head to heels. Ensure the straps remain vertical and do not rub against your arms during the movement.
Which muscles are primarily targeted by this exercise?
The suspended push-up primarily targets the pectoralis major. The instability of the straps also forces significant engagement of the anterior deltoids and core stabilizers.
What is a common mistake to avoid when using suspension straps?
Avoid letting your hips sag or your lower back arch, which places unnecessary stress on the spine. Do not allow the handles to saw back and forth, as this indicates a lack of control.
How can a beginner make the suspended push-up easier?
Adjust the difficulty by changing your body angle relative to the floor. Standing more upright reduces the load, while moving your feet closer to the anchor point increases resistance.
How should I program suspended push-ups into my workout?
Perform 3 to 4 sets of 8 to 15 repetitions depending on your stability and strength levels. This exercise works well as a primary chest movement or a high-volume finisher.
Sample sets & reps for Suspended Push-Up
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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