Suspended Push-Up
Suspended Push-Ups build serious upper body strength. It's harder than it looks - be prepared for a challenge!
The Suspended Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: gymnastic rings or suspension trainer.
Required Equipment
Suspended Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis)
Suspended Push-Up Variations and Alternatives
How to do the Suspended Push-Up
Adjust the suspension straps so the handles hang about mid-calf height and grip the handles firmly.
Step your feet back into a high plank position with your body in a straight line from head to heels.
Inhale as you bend your elbows to lower your chest toward the handles in a controlled movement.
Keep your core tight and your hips level throughout the entire descent.
Exhale as you press through your palms to return to the starting plank position.
Suspended Push-Up FAQs
What muscles does the Suspended Push-Up work?
The Suspended Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Suspended Push-Up?
Gymnastic rings or suspension trainer.
Is the Suspended Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Suspended Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Suspended Push-Up variations and alternatives?
Similar exercises include the Ring Archer Push-Up, Ring Decline Push-Up, Ring Elevated Deficit Pike Push-Up and Ring Incline Push-Up.
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