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Suspended Push Up (Strengthen Upper Body) Exercise Guide

Are you looking for a challenging exercise that can help you burn calories and build strength? Suspended Push Ups are the perfect addition to any workout routine! This exercise targets multiple muscle groups, including your chest, triceps, shoulders, and core, making them ideal for improving your overall fitness level. At FitGAG, we’ve put together our expert guide to help you master Suspended Push Ups and reach your fitness goals. This powerful exercise engages your entire body and can give you an effective full-body workout. Get started today and start seeing results with Suspended Push Ups!

Exercise Information

The Suspended Push Up is a bodyweight exercise that targets the chest, shoulders, and triceps. This exercise requires the use of suspension trainers to add extra challenge and instability to the movement, making the exercise more effective at strengthening and toning the targeted muscles. Let’s dive into some general information about this exercise:

Level

The Suspended Push Up is a beginner-to-intermediate level exercise that is suitable for individuals of all fitness levels, but may require some practice to become comfortable with the movement.

Equipment

To perform the Suspended Push Up, you will need a suspension trainer such as a TRX.

Type of Exercise

The Suspended Push Up is a compound exercise that targets the chest, shoulders, and triceps muscles, involving multiple-joint movement that engages more than one muscle group at a time.

Suspended Push Up: Working Muscles

The Suspended Push Up is an isolation exercise that primarily targets the muscles of the chest and shoulders. This exercise involves using a suspension trainer, such as a TRX, to add resistance to the traditional push up motion. In this section, we will discuss the primary and secondary muscle groups that are involved during the Suspended Push Up exercise.

Primary Muscle Group: Chest

The primary muscle group targeted during the Suspended Push Up exercise is the chest, including the pectoralis major, pectoralis minor, and serratus anterior muscles. These muscles are responsible for pushing the arms away from the body, which is the primary motion of the Suspended Push Up exercise.

Secondary Muscle Group: Shoulders

In addition to the primary muscle group, the Suspended Push Up exercise also engages the muscles of the shoulders. The deltoid and rotator cuff muscles are engaged during the pushing motion to stabilize the joint and maintain proper posture.

By engaging both the primary and secondary muscle groups, the Suspended Push Up exercise provides a comprehensive upper body workout. This makes it an effective exercise for building chest and shoulder muscle strength and size, improving posture and stability, and developing functional fitness for activities in daily life.

Stay tuned for the next section, where we will discuss the benefits of the Suspended Push Up exercise.

Benefits of Suspended Push Up

Suspended Push Up is an exercise that targets your upper body and core muscles and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Increased Core Strength: Suspended Push Up helps build core strength by engaging your core muscles and stabilizing your body throughout the exercise.
  • Improved Shoulder Stability: Suspended Push Up helps improve shoulder stability by engaging the muscles in your upper body and shoulders while performing the exercise.
  • Enhanced Balance: Suspended Push Up helps improve your overall balance by forcing your body to stabilize itself as you perform the exercise.
  • Increased Range of Motion: Suspended Push Up allows you to work your upper body through a full range of motion, which can help improve your overall upper body flexibility.
  • Variation and Progression: Suspended Push Up can add variation to your upper body workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by using a heavier suspension device or increasing the number of reps.

By incorporating Suspended Push Up into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Suspended Push Up: Step-by-Step Instructions

The suspended push up is an exercise that targets your chest, triceps and core muscles. Here are the step-by-step instructions for performing the suspended push up:

Starting Position:

  • Position yourself with your feet in the handles of a suspension trainer.
  • Hold the handles with your hands at shoulder-width apart.
  • Make sure the straps are taut.

Now, let’s move on to the step-by-step instructions for the suspended push up:

  1. Bend your arms to lower your chest towards the floor.
  2. Keep your body in a straight line and your core engaged throughout the movement.
  3. Pause briefly at the bottom of the movement.
  4. Push up to return to the starting position.

Repeat the movement for the desired number of repetitions.

Suspended Push Up – Proper Form and Technique

The Suspended Push Up is an effective exercise that targets the muscles in the chest, shoulders, and arms. This exercise is performed using a suspension trainer, and proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Attach the suspension trainer to a stable surface, such as a wall or door frame.
  • Position yourself underneath the suspension trainer, with your arms extended and your hands gripping the handles.
  • Engage your core muscles and maintain a stable base.

Proper Form and Technique

  • Lower Your Chest: Lower your chest towards the floor, keeping your arms straight and your core engaged.
  • Squeeze Your Shoulders: Squeeze your shoulder blades together and keep your elbows tucked in close to your body.
  • Push Your Body Back Up: Push your body back up to the starting position using your arms and chest muscles.
  • Breathe Deeply: Breathe deeply and regularly throughout the exercise to maintain your energy and focus.
  • Gradually Increase Intensity: Gradually increase the number of repetitions or sets of the exercise over time as your chest, shoulders, and arm muscles become stronger.
  • Incorporate Into Your Routine: The Suspended Push Up can be a great addition to your upper body training routine, helping you to build strength and muscle effectively.

By following these tips, you can perform the Suspended Push Up with proper form and technique, building and strengthening your chest, shoulder, and arm muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Suspended Push Up Workouts

The Suspended Push Up is an exercise that primarily targets the chest, shoulders and triceps. In this section, we will discuss how to properly incorporate the Suspended Push Up into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with the Suspended Push Up, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between the Suspended Push Up and other chest and shoulder exercises, such as flat barbell bench press or dumbbell shoulder press.

Progressive Overload

To progress with the Suspended Push Up, it is important to gradually increase the difficulty of the exercise over time. Start with a lighter resistance and gradually increase the resistance as you become stronger. Another way to progress is to decrease the rest time between sets or increase the number of repetitions. Gradually increase the resistance and reps/sets and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your Suspended Push Up workouts fresh, it is important to mix up your exercise routine. You can perform the Suspended Push Up with different types of resistance bands or vary the number of reps and sets. You can also incorporate other chest and shoulder exercises, such as incline bench press or lateral raises.

Proper Form

Proper form is essential when performing the Suspended Push Up to avoid injury and get the most out of the exercise. Start by gripping the handles of the suspension trainer and positioning yourself in a plank position. Your hands should be slightly wider than shoulder-width apart. Bend your elbows and lower your chest towards the handles. Push back up to the starting position, keeping your core engaged and your body straight throughout the movement. Keep your elbows close to your sides and avoid arching your back.

Track Your Progress

To ensure you are making progress and staying on track with your Suspended Push Up workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the resistance, reps, and sets for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating the Suspended Push Up into your chest and shoulder workout routine can be a great way to build strength and improve your posture. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your Suspended Push Up workouts and reaching your fitness goals.

Mistakes of Suspended Push Up Exercise

The suspended push up exercise is a great way to increase upper body strength and stability. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the suspended push up exercise:

  • Not using proper form: Using poor form during the suspended push up exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, elbows, and wrists throughout the exercise.
  • Using too much resistance: Using too much resistance during the suspended push up exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using a band with appropriate resistance that allows you to maintain proper form.
  • Not using a full range of motion: Neglecting to use a full range of motion during the suspended push up exercise can reduce its effectiveness. Make sure to fully extend your arms in front of your body before returning to the starting position.
  • Not engaging the shoulder muscles: Engaging the shoulder muscles is essential to ensure that you are targeting the correct muscles during the suspended push up exercise. Failure to engage these muscles can reduce the effectiveness of the exercise.
  • Not using proper breathing: Using improper breathing technique during the suspended push up exercise can reduce its effectiveness and increase the risk of injury. Make sure to exhale as you lower your body and inhale as you push back up to the starting position.

By avoiding these common mistakes, you can ensure that you are getting the most out of your suspended push up exercise while reducing the risk of injury. Remember to use proper form, use an appropriate resistance, use a full range of motion, engage the shoulder muscles, and use proper breathing throughout the exercise. With consistent practice, you can improve your upper body strength and stability with the suspended push up exercise.

Variations of Suspended Push Up: Add Challenge to Your Upper Body Training

Suspended Push Up is a great exercise to help target and strengthen your chest, shoulder and triceps muscles. However, doing the same exercise every day can become monotonous over time. Here are some variations to add challenge and variety to your training routine and challenge your upper body muscles in different ways:

Single-Arm Suspended Push Up

This variation involves performing the exercise with one arm at a time, which adds more challenge to your balance and stability and targets your chest, shoulder and triceps muscles from a different angle. Be sure to keep your core engaged and your legs slightly bent as you perform the exercise.

Suspended Push Up with Resistance Bands

This variation involves using heavier resistance bands to add extra resistance and challenge your chest, shoulder and triceps muscles. Be sure to use proper form and technique and avoid jerking or pulling the bands.

Suspended Push Up with Pause

This variation involves pausing for a few seconds at the end of each repetition, which challenges your chest, shoulder and triceps muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your legs slightly bent throughout the exercise.

Suspended Push Up with Isometric Hold

This variation involves holding the fully contracted position of the exercise for a few seconds, which challenges your chest, shoulder and triceps muscles and improves your overall muscular endurance. Be sure to keep your core engaged and your legs slightly bent throughout the exercise.

Suspended Push Up with Medicine Ball

This variation involves adding a medicine ball to the exercise, which targets your chest, shoulder and triceps muscles and improves your overall upper body strength and stability.

Incorporating these variations into your Suspended Push Up routine can help you add challenge and variety to your upper body training and achieve greater gains in overall upper body strength and athletic performance. As always, make sure to use proper form and technique to avoid injury.

Suspended Push Up: 5 Alternatives to Strengthen Your Upper Body

The suspended push up is a great exercise for strengthening your upper body and improving your posture. However, if you’re looking to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your upper body and can help you build strength and improve your posture.

Dips

Dips are a great exercise for targeting your upper body and improving your posture.

  1. Sit on a dip station and hold the handles with your hands.
  2. Lower your body until your elbows are bent at a 90 degree angle.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Incline Push Ups

Incline push ups are a great exercise for targeting your upper body and building strength.

  1. Place your hands on an elevated surface and extend your legs behind you.
  2. Lower your chest towards the ground, keeping your elbows close to your body.
  3. Push back up to the starting position and repeat for the desired number of repetitions.

Reverse Flyes

Reverse flyes are a great exercise for targeting your upper body and building strength.

  1. Hold a light weight in each hand and stand with your feet hip-width apart.
  2. Lift your arms out to the sides, keeping your elbows slightly bent.
  3. Lower your arms back down and repeat for the desired number of repetitions.

Bench Press

Bench press is a great exercise for targeting your upper body and improving your posture.

  1. Lie on a flat bench and hold a barbell with an overhand grip.
  2. Lower the bar towards your chest, keeping your elbows close to your body.
  3. Push the bar back up to the starting position and repeat for the desired number of repetitions.

Tricep Extensions

Tricep extensions are a great exercise for targeting your upper body and building strength.

  1. Hold a dumbbell in one hand and raise it over your head.
  2. Lower the weight behind your head and bend your elbow at a 90 degree angle.
  3. Lift the weight back up to the starting position and repeat for the desired number of repetitions before switching sides.

Incorporating these alternatives to suspended push up exercises into your routine is a great way to strengthen your upper body and improve your posture. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Suspended Push Up: Tips and Tricks for Building Stronger Chest and Shoulder Muscles

The Suspended Push Up is a great exercise for targeting your chest and shoulder muscles. In this section, we’ll share some tips and tricks to help you perform the Suspended Push Up correctly and get the most out of it.

  • Warm-Up: Before performing the Suspended Push Up, it’s important to warm up your entire upper body. You can do this by performing some light cardio or dynamic stretching, such as arm circles.
  • Use the Right Equipment: To perform the Suspended Push Up, you need a suspension trainer. Make sure you choose the right resistance level for your needs and follow the manufacturer’s instructions for use.
  • Proper Form: Maintaining proper form is crucial when performing the Suspended Push Up. Begin by positioning yourself in the top of a push up position with your hands placed on the handles of the suspension trainer. Keeping your core engaged, lower your body until your chest almost touches the handles, then press back up to the starting position.
  • Engage Your Chest and Shoulders: To perform the Suspended Push Up correctly, you need to engage your chest and shoulder muscles. Focus on squeezing your shoulder blades together as you press up and down with the handles.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 8-12 reps with the Suspended Push Up.
  • Mix it Up: Mixing up your Suspended Push Up routine can help keep your workout fresh and challenging. You can try different variations, such as changing the resistance level or using a different hand position.
  • Stretch Afterwards: After performing the Suspended Push Up, it’s important to stretch your entire upper body, especially your chest and shoulders.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.

Incorporating these tips and tricks into your Suspended Push Up routine can help you get the most out of this exercise and achieve stronger chest and shoulder muscles. Remember to always maintain proper form, engage your chest and shoulder muscles, and listen to your body. With time and practice, you’ll be able to perform the Suspended Push Up like a pro and enjoy the benefits of stronger and more toned chest and shoulders.

Incorporating Suspended Push Ups into Your Workout Routine for Maximum Effect

Suspended push ups are a great exercise for strengthening your upper body, developing core stability, and improving your athleticism. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing suspended push ups, it’s important to warm up your upper body with exercises like arm circles, shoulder rotations, and diving push ups.
  • Use proper form: To perform suspended push ups, grab a suspension trainer and find a stable anchor point. Place your feet on the foot cradles and lower yourself into the push up position. Then, lower your chest towards the handles and press up to the starting position. Keep your core engaged throughout the exercise.
  • Mix up your routine: Don’t just perform suspended push ups in isolation. Mix it up by incorporating other exercises that target your upper body, such as rows, pull-ups, and lateral raises.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the resistance or repetitions over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with suspended push ups. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Inhale as you lower your chest and exhale as you press up.
  • Engage your core: To get the most out of suspended push ups, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate suspended push ups into your workout routine: In addition to incorporating suspended push ups into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of suspended push ups and achieving stronger, more powerful muscles, improved core stability, and better athleticism.

Ultimate Workout Plan for Suspended Push Up

Suspended Push Up is an excellent exercise for strengthening your upper body and core muscles. Here’s a one-week workout plan to help you incorporate Suspended Push Up into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Suspended Push Up: 3 sets x 12-15 reps
  • Wide-Grip Pull-Ups: 3 sets x 10 reps
  • Lat Pulldowns: 3 sets x 10 reps
  • Tricep Pushdowns: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Suspended Push Up: 3 sets x 12-15 reps
  • Deadlifts: 3 sets x 12 reps
  • Dumbbell Chest Flyes: 3 sets x 10 reps
  • Bicep Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Suspended Push Up: 3 sets x 12-15 reps
  • Shoulder Press: 3 sets x 10 reps
  • Seated Rows: 3 sets x 10 reps
  • Hammer Curls: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Core

  • Warm-up: 5-10 minutes of cardio
  • Suspended Push Up: 3 sets x 12-15 reps
  • Crunches: 3 sets x 15 reps
  • Plank: 3 sets x 45 seconds
  • Russian Twists: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Suspended Push Up. Keep your movements slow and controlled, and focus on engaging your core muscles throughout the exercise. With consistent practice and effort, you’ll be able to build a stronger and more stable upper body and core with Suspended Push Up.

Conclusion

Suspended Push Up is a great exercise for anyone looking to challenge their core and upper body strength. It is important to maintain proper form throughout the exercise, and to start with a lighter resistance before gradually increasing the intensity. With this exercise, you should keep your body tight while pushing away from the handles, engaging your core and upper body muscles for maximum contraction. So, if you’re ready to take your upper body workout to the next level, give Suspended Push Up a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Rachel Lee Kim

    Rachel Lee Kim is a certified personal trainer and nutrition coach with a Bachelor's degree in Exercise Science from the University of Illinois at Urbana-Champaign. She also holds certifications in corrective exercise and performance enhancement through the National Academy of Sports Medicine (NASM). With over 8 years of experience in the fitness industry, Rachel is an expert in weight loss, strength training, and nutrition coaching. As an author at FitGAG.com, she shares her knowledge and expertise on a variety of topics, including healthy eating habits, workout routines, and overall fitness.

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