Suspension Star Push-up
The Suspension Star Push-up is a challenging and dynamic exercise that targets multiple muscle groups in your upper body, core, and stabilizer muscles. This exercise is performed using suspension trainers, such as TRX, which adds an element of instability to intensify the workout. To begin, you'll position yourself facing the floor, with your feet suspended in the straps and your hands planted firmly on the ground, slightly wider than shoulder-width apart. Once in this starting position, you'll carefully lower your body towards the ground by bending your elbows, while simultaneously spreading your arms and legs out in a star shape. This movement engages your chest, shoulders, triceps, and core muscles. What makes the Suspension Star Push-up extra challenging is the combination of upper body strength and stability required to perform it effectively. As you lower your body towards the ground, the instability created by the suspension straps forces your muscles to engage more deeply, improving overall strength and control. In addition to targeting your upper body, the Suspension Star Push-up also engages your core muscles to stabilize your body throughout the movement. This helps to improve your balance and overall body control, while also strengthening your abdominal, lower back, and hip muscles. Incorporating the Suspension Star Push-up into your workout routine can enhance your upper body strength, stability, and muscular endurance. It's important to start with proper form and gradually increase the challenge as your strength improves. With consistency and progression, you'll be able to reap the benefits of this challenging exercise. Remember to always listen to your body and make modifications as needed to ensure a safe and effective workout.
- Position two suspension straps at a height that allows your hands to be slightly below shoulder level.
- Stand facing away from the anchor point with your feet hip-width apart.
- Lean forward, walk your feet a few steps forward, and extend your arms completely in front of you.
- Engage your core, keep your body in a straight line from head to toe.
- Lower your chest towards the ground by bending your elbows, while maintaining a stable body position.
- Push through your hands to extend your elbows and return to the starting position.
- At the top of the movement, forcefully spread your arms to the side, creating a star shape with your body.
- Repeat for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the entire movement.
- Maintain a neutral spine position by avoiding excessive arching or rounding of the back.
- Keep your wrists aligned with your shoulders to prevent strain or injury.
- Focus on proper breathing techniques, exhaling as you push up and inhaling as you lower down.
- Gradually increase the difficulty of the exercise by elevating your feet or using a lower suspension point.
- Ensure a full range of motion by allowing your chest and hips to touch the ground on each repetition.
- Perform the exercise in a controlled manner, avoiding any sudden or jerky movements.
- Listen to your body and take breaks as needed to avoid overexertion or fatigue.
- Don't forget to warm up properly before attempting this exercise to prepare your muscles.
- To modify the exercise, perform push-ups with your hands on a stable surface instead of using suspension straps.