Suspension Chest Press

Suspension Chest Press

The Suspension Chest Press is a fantastic compound exercise that targets the muscles in your chest, shoulders, triceps, and core. It is a variation of the traditional chest press, but with the added challenge of using suspension trainers. Suspension trainers, such as TRX straps or gymnastic rings, are excellent tools that allow you to engage your stabilizer muscles and work on your balance while performing exercises. When performing the Suspension Chest Press, the straps or rings are set at a height that allows your hands to be slightly below shoulder level. By gripping onto the handles, you'll position yourself with your body leaning forward at a slight angle. Maintaining a strong and stable core is crucial throughout the exercise to maintain proper form. As you lower your body towards the handles, your chest muscles will initiate the movement. The Suspension Chest Press challenges your chest muscles in an unstable position, making it an excellent choice to build strength and stability simultaneously. It also engages your shoulders and triceps to assist in the pressing motion. By adjusting the position of your feet or the angle of your body, you can target different areas of your chest, such as the upper, middle, or lower chest muscles. While incorporating the Suspension Chest Press into your workout routine, it's essential to focus on maintaining proper form and control throughout the movement. Keep your core engaged, shoulders down and back, and avoid letting your elbows flare out too wide. As with any exercise, start with lighter resistance or body weight, gradually increasing intensity as your strength and stability improve. With consistency and progression, the Suspension Chest Press can take your chest workouts to the next level. So give it a try and enjoy the challenge!


  • Attach the suspension trainer to a sturdy anchor point above you.
  • Grasp the handles of the suspension trainer with an overhand grip and face away from the anchor point.
  • Take a couple of steps forward to create tension in the straps.
  • Extend your arms straight in front of you at shoulder height, keeping your body in a straight line.
  • Bend your elbows and lower your chest down towards the handles, while maintaining a controlled movement.
  • Push through your palms and extend your elbows to return to the starting position.
  • Repeat for the desired number of repetitions, ensuring proper form and control throughout the movement.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement
  • Engage your core muscles to stabilize your body during the exercise
  • Control the movement by slowly lowering and raising your body
  • Vary the width of your grip to target different areas of your chest
  • Use a challenging resistance level that allows you to complete the desired number of repetitions with good form
  • Combine the Suspension Chest Press with other chest exercises for a well-rounded workout
  • Add progressive overload by gradually increasing the resistance over time
  • Practice deep breathing to oxygenate your muscles and enhance performance
  • Incorporate a proper warm-up and cool-down to prevent injury and aid in recovery
  • Fuel your body with a balanced diet and sufficient protein to support muscle growth and repair


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