SUSPENSION TRAINER PUSH-UP

This suspension trainer variant of the standard Push-Up takes this exercise stalwart to an entirely different level by introducing the additional challenge of balance and stability in addition to providing a means to engage the fibres of your pectoral muscles in all directions. It will also engage your core muscles, shoulder stabilizers, and develop upper body strength. However, individuals with any type of shoulder injury should avoid this exercise variant owing to the increased instability challenges it poses.

Skill Level: Intermediate-Advanced

Training: Compound

Type: Strength

Force: Push

Equipment: Suspension Trainer

1° Muscles: Pectorals

2° Muscles: Deltoids, Triceps, Abdominals

SET-UP

Set the handles of the suspension trainer to knee height.
Holding a handle in each hand with an overhand grip (palms facing down), position yourself so that your shoulders are directly over your wrists and the straps of the suspension trainer hang perpendicular to the floor.
Extend your legs behind you so that you hold your body in a straight line from head to toe.
Tighten your abs and squeeze your glutes.

EXECUTION

Inhale as you bend your elbows to lower your torso.
Continue to descend as far as you can comfortably go, or you reach the height of the handles – do not go any lower than this.
Exhale as you extend your arms to raise your torso back to the start position.
Repeat for the prescribed number of reps and sets.

Ensure you keep your shoulders over your wrists for the entire range of motion to minimize the chance of shoulder strain and/or injury.
Because the straps of the suspension trainer move independently from one another it is important to engage both your Latissimus Dorsi and Serratus Anterior to help hold them in place.
Keep your entire spine, including your head and neck, in a straight, neutral position; avoid dropping your chin or raising your head to look forward, and prevent your hips from sagging by keeping your core tight and glutes engaged.
The depth to which you descend will depend on your mobility and biomechanics; nevertheless, but avoid descending past the handles to protect your shoulders.
Move through the range of motion in a controlled fashion to prevent swing on the suspension trainer and breaking form.

Perform the Push-Up with your feet in the stirrups instead of your hands. This will, however, modify the exercise to focus more on your core and glutes rather than your chest.
Standard Push-Up