Suspended Push-Up
Muscles worked
Instructions
- 1Anchor your suspension straps securely to the top of a rack or other object.
- 2Leaning 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.
- 3Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
- 4Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Suspended Push-Up
The suspended push-up is an unstable variation of the standard push-up performed with suspension handles (such as a TRX) anchored overhead, adding a significant instability component to the horizontal pushing movement. In a plank position with a handle in each hand and the body close to parallel with the floor, you lower by bending the elbows past 90 degrees, then press back up to return to the start. The instability of the straps forces the shoulder stabilizers and core bracing to work much harder than a floor push-up, while letting you adjust difficulty simply by changing the body's angle relative to the floor. It's an excellent exercise for progressing beyond bodyweight push-ups once the standard version is mastered, particularly for building shoulder stability.
check_circleBenefits
- check_circleStrongly engages the shoulder stabilizers
- check_circleBuilds core bracing through the instability of the straps
- check_circleDifficulty easily adjustable by changing body angle
- check_circleA good progression after mastering the standard push-up
lightbulbExecution tips
- lightbulbAlways check the anchor point before starting
- lightbulbStart with a more upright body angle for an easier version
- lightbulbKeep the torso rigid, without letting the hips sag
- lightbulbControl the descent, especially past a 90-degree elbow bend
warningCommon mistakes
- warningUsing an unstable or poorly secured anchor point
- warningChoosing too difficult a body angle before you're ready
- warningLetting the torso break down at the bottom position
- warningRushing the press up without controlling the handles
helpFrequently asked questions
Should I master the standard push-up before this one?expand_more
Yes, the instability of the straps makes it more demanding; it's best to be comfortable with floor push-ups first.
How do I adjust the difficulty of this exercise?expand_more
Move closer to the floor (a more horizontal body) to increase difficulty, or stand more upright to reduce it.
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