Suspension Incline Push-up
The Suspension Incline Push-up is a versatile and challenging exercise that targets the muscles of your chest, shoulders, and triceps, while also engaging your core for stability. This exercise is performed using suspension straps, which allow for a greater range of motion and an added element of instability, making it ideal for advanced fitness enthusiasts looking to take their upper body strength to the next level. When performing the Suspension Incline Push-up, you'll want to adjust the straps to a height that challenges you but still allows for proper form. Starting in a standing position facing away from the anchor point, hold the straps with your hands and lean forward to create tension. Walk your feet forward, extending your arms fully and positioning your body at an incline angle. This will be your starting position. Lower your chest towards the straps by bending your elbows and keeping them close to your sides. Focus on engaging your chest muscles as you push through your hands to return to the starting position. Be sure to maintain a strong, stable core throughout the movement to prevent excessive sagging or arching of the lower back. To increase the intensity of the exercise, you can simply walk your feet further away from the anchor point, bringing your body closer to a horizontal position. Conversely, for those who need a modification, you can adjust the straps to a higher point, creating a less challenging incline angle. Incorporate the Suspension Incline Push-up into your upper body routine to build strength, enhance muscle definition, and improve overall stability. Remember to listen to your body, start with a suitable level of difficulty, and progress gradually over time to avoid injury and maximize your results.
- Adjust the suspension straps so that they are approximately waist height.
- Stand facing away from the anchor point of the straps, with your feet together.
- Grasp the handles and extend your arms in front of you at shoulder level, leaning back slightly to create tension in the straps.
- Bend your elbows and lower your chest toward the handles, making sure to keep your body in a straight line from head to toe.
- Pause briefly when your chest is parallel to the ground.
- Push through your hands and extend your arms, returning to the starting position.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Start with an appropriate level of incline that challenges you but allows for proper form and control.
- Focus on maintaining a straight line from your head to your heels throughout the movement.
- Engage your core muscles by bracing your abs and glutes during the exercise.
- Keep your shoulder blades down and back to stabilize the shoulders and prevent excessive shrugging.
- Initiate the movement by bending your elbows and lowering your chest towards the suspension straps.
- Control the descent, and once you reach the bottom position, push yourself back up to the starting position.
- Exhale during the pushing phase, and inhale as you lower your body towards the incline.
- Gradually increase the level of difficulty by adjusting the height of the suspension straps or lowering the incline.
- When starting out, perform the exercise with a spotter or in front of a mirror to ensure proper form.
- Incorporate the suspension incline push-up into your overall upper body workout routine for a balanced approach to strength and muscle development.