Suspension Feet Elevated Decline Push Up

Instructions for proper form

1. Set up the suspension trainer so that the straps are at a mid-length. 2. Adjust the foot cradles to just above your ankle height. 3. Position your feet in the cradles, ensuring your body is in a straight line from head to heels. 4. Place your hands shoulder-width apart on the ground below you with your palms flat. 5. Engage your core and lower your body by bending your elbows, keeping them at about a 45-degree angle to your body. 6. Push back up to the starting position without allowing your hips to sag or your back to arch. Maintain a straight body line throughout the movement.

Common mistakes to avoid

1. Allowing the hips to sag or the back to arch during the push-up. 2. Flaring the elbows out excessively, which can put strain on the shoulders. 3. Losing tension in the core, leading to an unstable position. 4. Not lowering the body fully to maximize the range of motion.

Benefits

Specific benefits of the exercise

1. Builds upper body strength focusing on the chest, shoulders, and triceps. 2. Improves core stability due to the elevated position. 3. Increases muscular endurance and promotes muscle hypertrophy.

Expected results and timeframe

With regular training 2-3 times per week, you can expect to see improvements in upper body strength and endurance within 4-6 weeks. Visible muscle toning may appear by 6-8 weeks..

Who this exercise is best for

This exercise is ideal for intermediate to advanced individuals looking to enhance upper body strength and stability. It is suited for those with a foundational strength in push-ups who want to incorporate more challenging variations.

Scientific studies supporting its effectiveness

Research shows that compound exercises like push-ups activate multiple muscle groups, improving overall strength and functional fitness. A study published in the Journal of Strength and Conditioning Research has found that bodyweight exercises are effective for building upper body strength.

Variations

Beginner modifications

1. Standard Push-Up: Perform the push-up on the ground with knees on the floor. 2. Incline Push-Up: Elevate your hands on a higher surface to reduce resistance.

Advanced progressions

1. Single-Arm Suspension Push-Up: Perform the push-up with one arm while the other is extended alongside your body. 2. Plyometric Suspension Push-Up: Push up explosively, leaving the ground briefly.

Integrations

Complementary exercises

Incorporate exercises like planks, tricep dips, and rows to further strengthen the upper body and core.

Super set recommendations

Superset with tricep dips or dumbbell shoulder presses for an effective upper body workout that targets complementary muscle groups.

Sample workout routines

Sample workout: 3 sets of 12-15 Suspension Feet Elevated Push-Ups followed by 3 sets of 10-12 Tricep Dips and 3 sets of 30 seconds Plank Holds.

Exercise combinations

Combine with squat jumps for a full-body workout or add resistance band exercises for shoulder stability.

Best time to do this exercise in your workout

This exercise is best performed after dynamic warm-ups and can be included in the main strength training segment of your workout.