Suspended push-up
The suspended push-up is an intense bodyweight exercise that can be performed using a suspension strap system or gymnastic rings. It is a great way to target the chest, shoulders, triceps, core and upper back, as it requires the use of multiple muscle groups. It can be used for building strength and muscle, as well as for higher rep ranges.
The exercise involves suspending the body off the ground, using the straps or rings, and then pushing up and down. The straps or rings provide an instability that makes the exercise more challenging, as the body has to work harder to keep itself balanced. Additionally, the range of motion provided by the straps or rings is greater than that of a traditional push-up, meaning that more muscles can be engaged.
The suspended push-up is a great exercise for those who are looking to build strength and muscle, as the instability forces the muscles to work harder, leading to better results. It is also a great exercise for those who are looking to increase their range of motion and mobility, as the straps or rings provide a greater range of motion than a traditional push-up.
Overall, the suspended push-up is an effective exercise for building strength and muscle, increasing range of motion and improving mobility. It is an intense exercise that requires the use of multiple muscle groups, and provides an instability that makes it more challenging. It is a great exercise for those of any fitness level looking to build strength and muscle, as well as those looking to increase their range of motion and mobility.
Type:
Strength
Muscles Used:
Chest
Level:
Intermediate
Equipment:
Body Only
Benefits Of This Exercise
- The suspended push-up is an intense bodyweight exercise that engages multiple muscle groups, making it great for building strength and muscle.
- The instability from the straps or rings increases the challenge to the pectorals and triceps.
- The greater range of motion provided by the straps or rings makes it easier to achieve a deeper stretch than with a traditional push-up.
- It also provides surprisingly intense core work.
- The difficulty level can easily be changed by raising or lowering the straps.
- It is an effective exercise for building strength and muscle, as well as increasing range of motion and mobility.
Step by Step Instructions For Suspended push-up
- Securely anchor your suspension straps to the top of a rack or other object.
- Lean into the straps and take a handle in each hand. Move into a push-up plank position, ensuring that your body is as close to parallel to the ground as possible with your arms fully extended.
- Maintain a straight and rigid torso throughout the exercise.
- Slowly descend by allowing your elbows to flex, keeping your body stable and controlled.
- Continue lowering your body until your elbows break the 90-degree angle, pausing briefly before extending your arms to return to the starting position.
Warm Up Tips
- Ensure that the suspension straps are securely anchored to a stable object.
- Hold a handle in each hand and position yourself in a push-up plank position, parallel to the ground.
- Maintain a straight and rigid torso throughout the exercise.
- Slowly lower yourself by bending your elbows until they reach a 90-degree angle.
- Pause briefly before extending your arms to return to the starting position.
- Focus on engaging your chest, shoulders, triceps, core, and upper back muscles throughout the exercise.
- Start with a comfortable number of repetitions and gradually increase as you become more comfortable and stronger.
- Ensure proper form and technique to prevent injury and maximize the effectiveness of the exercise.
- Listen to your body and take breaks when needed, but challenge yourself to push through any discomfort.
- Include the suspended push-up as part of a well-rounded workout routine that includes other exercises targeting different muscle groups.
Suspended push-up Safety Tips
- Anchor your suspension straps securely to the top of a rack or other object.
- Ensure that the anchor point is stable and can support your body weight.
- Check the straps or rings for any signs of wear or damage before starting the exercise.
- Start with a proper warm-up to prepare your muscles for the intense workout.
- Maintain good posture throughout the exercise, keeping your body in a straight line from head to toe.
- Engage your core muscles to stabilize your body and prevent any excessive swinging or twisting.
- Start with a comfortable hand position on the handles or rings, adjusting as needed for your comfort and stability.
- Lower yourself slowly and under control, allowing your elbows to flex and maintaining a straight, rigid torso.
- Avoid going too low or allowing your elbows to flare out to the sides, as this can strain the shoulders and increase the risk of injury.
- Pause briefly at the bottom of the movement before extending your elbows to return to the starting position.
- Listen to your body and stop if you experience any pain or discomfort. It’s better to take a break and reassess than to push through and risk injury.
- As you progress, gradually increase the difficulty by adjusting the angle of your body or adding resistance.
- Stay hydrated and take regular breaks to rest and recover
Incorporating Into Other Workouts
One way to incorporate the suspended push-up into workouts is by including it as part of a push-up circuit. Here is an example workout routine:
1. Warm up: Perform a few minutes of light cardio, such as jogging or jumping jacks, to get your blood flowing and muscles warmed up.
2. Traditional Push-ups: Start with a set of 10-15 traditional push-ups on the floor to activate your chest, triceps, and core.
3. Suspended Push-ups: Move to the suspended push-up exercise. Perform 3 sets of 8-12 reps, adjusting the difficulty level by raising or lowering the straps as needed. Focus on maintaining proper form and engaging your core throughout the exercise.
4. Rest: Take a short break to recover and catch your breath.
5. Dumbbell Chest Press: Grab a pair of dumbbells and perform 3 sets of 10-12 reps of chest press exercises. This will further target your pectorals and triceps.
6. Plank: Finish off your workout with a plank exercise to engage your core muscles. Hold the plank position for 30-60 seconds, focusing on keeping your body in a straight line.
7. Stretch: Finally, cool down with some static stretches for your chest, triceps, and core. Hold each stretch for 15-30 seconds to improve flexibility and prevent muscle soreness.
Remember to listen to your body and adjust the workout intensity and volume based on your fitness level