Suspension Face Pull to Overhead Press

Instructions for proper form

1. Stand facing the suspension trainer at a distance that allows your arms to fully extend while holding the handles. 2. Grab the handles with a pronated grip (palms facing down) and lean back slightly, keeping your body straight from head to heels. 3. Engage your core and pull your body towards the handles by externally rotating your shoulders and bending your elbows, bringing your hands towards your face at the upper chest level. 4. Once your hands reach your face, pause for a moment, ensuring your elbows are higher than your hands. 5. From this position, extend your arms overhead by pressing the handles upward while maintaining a straight body line. 6. Control the movement back to the starting position, repeating the exercise for your desired number of repetitions.

Common mistakes to avoid

1. Avoid arching your back or leaning too far backward; maintain a straight line from head to heels. 2. Don’t let your elbows drop below shoulder level during the face pull. 3. Avoid using momentum to perform the press; focus on controlled movements. 4. Make sure not to rotate or twist your torso during the pull and press, keep the movement strictly in the shoulder joint.

Benefits

Specific benefits of the exercise

This exercise enhances shoulder stability and strength, improves posture by targeting the posterior deltoids, and promotes proper shoulder mechanics during overhead movements.

Expected results and timeframe

With consistent practice (2-3 times a week), you can expect improved shoulder strength and stability within 4-6 weeks, leading to better overall upper body performance and posture..

Who this exercise is best for

This exercise is ideal for beginners looking to build shoulder strength, individuals focused on improving shoulder stability for sports, and those recovering from shoulder injuries.

Scientific studies supporting its effectiveness

Several studies highlight the effectiveness of face pulls in enhancing shoulder biomechanics and its role in activating posterior deltoid muscles, which are crucial for shoulder health and injury prevention.

Variations

Beginner modifications

1. Reduce the length of the suspension trainer to decrease the resistance. 2. Perform the face pull without the overhead press if you have limited shoulder strength. 3. Take a wider stance for added support during the movement.

Advanced progressions

1. Increase the angle of your body to the ground for increased resistance. 2. Add a pause at the top of the overhead press to increase the demand on your shoulder stability. 3. Incorporate single-arm variations to add balance challenges.

Integrations

Complementary exercises

Incorporate exercises like rows, external rotations with bands, and planks to enhance shoulder stability and overall upper body strength.

Super set recommendations

Superset this exercise with push-ups or tricep dips to target both pushing and pulling muscle groups effectively.

Sample workout routines

1. Warm-up: Dynamic stretches focusing on shoulders. 2. Circuit: Suspension Face Pull to Overhead Press (3 sets of 10-12 reps), followed by Push-ups (3 sets of 10-15 reps), and Rows with resistance bands (3 sets of 10-12 reps). 3. Cool down with shoulder stretches.

Exercise combinations

Combine with exercises targeting chest, back, and core such as bench presses, bent-over rows, or hollow body holds for a full upper body workout.

Best time to do this exercise in your workout

This exercise is best performed during the strength training segment of your workout routine after warming up but before more intensive compound movements.