Suspension Push-up

Suspension Push-up

The Suspension Push-up is a challenging and effective exercise that targets the muscles in your chest, shoulders, triceps, and core. This exercise is performed using a suspension trainer, which consists of two adjustable straps that are anchored above you. By modifying the angle of your body, you can increase or decrease the difficulty of the exercise. The Suspension Push-up is a great variation of the traditional push-up because it requires stability and balance throughout the movement. By suspending your body, you engage more muscles to stabilize yourself on the straps, resulting in a more intense workout. This exercise also allows you to work on your core strength and stability, as you need to actively engage your abs and glutes to maintain proper form. When performing the Suspension Push-up, it's important to maintain a neutral spine and engage your core throughout the movement. Start by adjusting the straps to an appropriate height, keeping in mind that a lower angle increases the difficulty. Place your hands on the handles or straps, slightly wider than shoulder-width apart, and step back to assume a plank position. Lower your body towards the ground by bending your elbows, keeping them close to your sides. Push through your palms to extend your arms and return to the starting position. Incorporating Suspension Push-ups into your workout routine can help you build upper body strength, improve stability, and enhance muscular endurance. Remember to adjust the difficulty based on your current fitness level and gradually progress as you become stronger. Enjoy the challenge and feel the burn as you work towards your fitness goals!

Instructions

  • Start by attaching suspension straps to a stable anchor point at chest height.
  • Stand facing away from the anchor point and hold onto the straps with your palms facing down.
  • Walk your feet forward until your body is at a slight angle, leaning into the straps.
  • Engage your core and maintain a straight line from head to heels.
  • Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  • Push through your palms and extend your arms to raise your body back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and alignment throughout the exercise to engage the correct muscles.
  • Engage your core by keeping it tight throughout the movement.
  • Gradually increase the difficulty by adjusting the height of the suspension straps.
  • Focus on controlling the movement and avoid any swinging or excessive instability.
  • To increase difficulty and challenge your muscles further, try elevating your feet on an elevated surface.
  • Incorporate different variations such as wide grip, narrow grip, or staggered hand positions to target different muscle groups.
  • Ensure a full range of motion by descending until your chest touches the suspension straps, and then fully extending your arms at the top.
  • To build strength and muscle endurance, perform multiple sets with a challenging number of repetitions.
  • Properly warm up and cool down before and after your workout to prevent injury and aid in muscle recovery.
  • Remember to breathe throughout the exercise, exhaling as you push up and inhaling as you lower yourself down.
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