Suspended Push-Up

Suspended Push-Up is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with other equipment.

How to do it

1. 1Anchor your suspension straps securely to the top of a rack or other object.
2. 2Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
3. 3Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
4. 4Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.