The suspended push-up is a challenging and effective exercise that targets the muscles in your chest, shoulders, triceps, and core. Also known as the TRX push-up, this exercise adds instability to the traditional push-up, making it a great choice for those looking to take their upper body strength and stability to the next level. To perform the suspended push-up, you'll need a set of suspension straps or TRX bands, which can be easily set up at home or in the gym. By suspending your feet off the ground, you engage your core muscles even more, as they work to stabilize your body throughout the movement. When performing the suspended push-up, it's important to maintain proper form to maximize the benefits and avoid any injuries. Keep your body aligned in a straight line, with your hands directly under your shoulders and your feet in the straps. Lower your chest towards the ground, bending your elbows and maintaining control throughout the movement. Push back up to the starting position, focusing on engaging your chest and triceps. Incorporating the suspended push-up into your workout routine can help increase upper body strength, build lean muscle mass, and improve overall stability. Start with a few sets of 8-10 repetitions and gradually increase the intensity as you become more comfortable and stronger. Remember to warm up before attempting any new exercise and listen to your body to avoid overexertion or strain. Stay consistent with your training and enjoy the benefits of this challenging exercise!
- Start by attaching suspension straps to a secure anchor point overhead.
- Position yourself facing the anchor point, with your feet together and your body angled slightly backwards.
- Hold onto the handles of the straps with both hands, arms extended straight out in front of you.
- Engage your core and maintain a straight line from your head to your heels.
- Bend your elbows and lower your chest towards the ground, keeping your body in a straight line.
- Pause for a moment when your chest is just above the ground.
- Push through your palms and extend your arms to return to the starting position.
- Repeat the movement for the desired number of repetitions.
Tips & Tricks
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on keeping a straight line from your head to your heels during the movement.
- Remember to breathe consistently and avoid holding your breath.
- Start with a lower suspension height and gradually increase it as you build strength and stability.
- Control the movement both on the way down and on the way up to maximize muscle activation.
- Experiment with different hand positions on the suspension straps to target different muscle groups.
- Modify the difficulty by adjusting the angle of your body in relation to the ground.
- Incorporate suspended push-ups as part of a well-rounded upper body workout routine.
- Listen to your body and take breaks or modify the exercise if you feel any pain or discomfort.
- Consult with a fitness professional if you're unsure about proper form or progression.