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Suspended Push-Up

IntermediateStrengthTier T3

You grip a hanging strap handle in each hand and lean forward into a push-up plank with your arms straight. You keep your torso straight and lower slowly by bending your elbows. Then you press back up.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • strap or belt

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman in a push-up plank, both hands gripping suspended strap handles instead of the floor, arms fully extended, body in a straight line.

    Step 1 of 3

    Grip a strap handle in each hand and lean your weight forward into the straps, moving into a push-up plank with both arms fully extended and your body in one straight line.

  2. The same woman, now lowered with her elbows bent past 90 degrees, still gripping the suspended strap handles.

    Step 2 of 3

    Keeping your torso straight and rigid, descend slowly by allowing your elbows to flex until they break 90 degrees, then pause before pressing back up.

  3. A woman in a push-up plank, both hands gripping suspended strap handles instead of the floor, arms fully extended, body in a straight line.

    Step 3 of 3

    Grip a strap handle in each hand and lean your weight forward into the straps, moving into a push-up plank with both arms fully extended and your body in one straight line.

Breathing

  • Breathe naturally throughout the descent and the press back up.

Safety Information

Anchor the suspension straps securely to the top of a rack or other fixed, load-rated overhead point before leaning your weight into them. Keep your torso straight and rigid throughout the descent and the press back up -- do not let your hips sag toward the floor or let your hips pike upward. Stop if you feel pain in your shoulders, elbows or wrists, or if you cannot keep your body in one straight line without your hips sagging or your low back taking over the movement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.