Suspension Push Up

Instructions for proper form

1. Stand facing away from the anchor point of the suspension trainer, and grab the handles with a pronated grip (palms facing down). 2. Step back until your body is at an angle, keeping your feet together and your body straight from head to heels. 3. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your torso. 4. Push yourself back up to the starting position by straightening your arms. Ensure your core is engaged throughout the movement to maintain proper alignment.

Common mistakes to avoid

1. Allowing hips to sag or rise excessively, which can lead to back strain. 2. Flaring elbows out too wide instead of keeping them at a 45-degree angle. 3. Not engaging the core, leading to poor stability. 4. Rushing through the movement without maintaining control.

Benefits

Specific benefits of the exercise

1. Engages the upper body muscles, primarily targeting the pectoralis major. 2. Improves stability and core strength through the engagement of the core muscles. 3. Can enhance functional strength for daily activities due to the angled position.

Expected results and timeframe

With consistent practice (2-3 times a week), you may start noticing increased chest strength and muscle definition within 4-6 weeks. Enhanced core stability and overall upper body strength can take approximately 8-12 weeks..

Who this exercise is best for

This exercise is best for beginners looking to build upper body strength, individuals rehabilitating from shoulder injuries, and those who prefer body-weight exercises. It’s also suitable for functional training enthusiasts.

Scientific studies supporting its effectiveness

Research indicates that body-weight exercises, like suspension push-ups, can be effective in developing upper body strength and muscle hypertrophy, particularly in the pectoralis major. Studies suggest that varied angles in push-ups can enhance muscle engagement compared to traditional push-ups.

Variations

Beginner modifications

1. Perform the push-up at a higher angle by adjusting the suspension straps so that your hands are closer to the ground, which will reduce the difficulty. 2. Start with your knees on the ground to decrease resistance.

Advanced progressions

1. Increase the angle of your body by moving your feet further away from the anchor point, increasing the difficulty. 2. Add a single-leg variation by lifting one leg off the ground during the push-up to enhance core stability.

Integrations

Complementary exercises

1. Dumbbell bench press to target the chest with free weights. 2. Plank variations to strengthen the core muscles. 3. Lat pulldowns to balance the push movement with a pull movement for overall upper body strength.

Super set recommendations

Combine suspension push-ups with TRX rows for a balanced upper body workout that targets both pushing and pulling muscles.

Sample workout routines

1. Full Body Routine: Suspension push-ups, TRX rows, bodyweight squats, and planks. 2. Upper Body Focus: Suspension push-ups, dumbbell bench press, and lateral raises.

Exercise combinations

1. Pair with chest flies for a comprehensive chest workout. 2. Combine with push-up variations like diamond or wide grip to target different parts of the chest.

Best time to do this exercise in your workout

It is best to include suspension push-ups at the beginning of your workout when your muscles are fresh, ideally during the upper body strength segment or after a warm-up.