Suspended Push-Up

Also called trx push-up, suspension push-up and ring push-up.

Works

Chest, plus shoulders and triceps

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Anchor your suspension straps securely to the top of a rack or other object.

1. Leaning 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.
2. Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
3. Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Cues

• Body in a straight line.
• Handles under the shoulders.
• Lower until hands reach the chest.
• Press up without wobbling.

Common mistakes

• Hips sagging.
• Handles drifting wide.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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