Suspended Push Ups

Muscles Involved

The suspended push-up, an advanced variation of the traditional push-up, primarily targets the pectoralis major, deltoids, and triceps brachii. By performing this exercise while suspended, you engage your core muscles more intensely, including the rectus abdominis and obliques, which strive to maintain stability during the movement. Additionally, the instability challenges your stabilizer muscles in the shoulders and back, promoting better overall muscular coordination and strength.

Top Mistakes

• Improper Hand Placement: Placing hands too wide or too narrow can lead to discomfort and incorrect muscle engagement.
• Lack of Core Engagement: Failing to activate the core results in sagging hips or an arched back, negating benefits and increasing injury risk.
• Inconsistent Movement: Allowing jerky or inconsistent motions can place strain on the joints, leading to potential injuries.
• Excessive Range of Motion: Dropping too low can compromise form and create unnecessary tension in the shoulders.

Execution Tips

• Start with Proper Setup: Ensure that your hands are aligned under your shoulders and that your feet or straps are correctly anchored.
• Maintain a Straight Line: Keep your body in a straight line from head to heels. Imagine a plank to help maintain alignment.
• Engage Your Core: Actively contract your abdominal muscles to stabilize your body throughout the movement.
• Controlled Descent: Lower your body in a slow and controlled manner, focusing on the stretching of your chest as you descend.
• Breathing Technique: Inhale as you lower down and exhale as you push back up, coordinating your breath with movement.

Workouts

The suspended push-up can be a great addition to an upper body strength workout. Consider incorporating it into your routine as follows:

• Sets and Reps: Aim for 3-4 sets of 8-12 reps, adjusting based on your fitness level.
• Complementary Exercises: Pair it with exercises such as pull-ups, dumbbell bench presses, or planks to create a balanced upper body workout.
• Progression: Gradually increase the difficulty by adjusting the height of the suspension straps or adding an additional rep or two as strength improves.

Conclusion

The suspended push-up not only enhances upper body strength but also promotes better core stability and balance. By integrating this exercise into your fitness routine, you can work towards increased muscular endurance, improved coordination, and overall athletic performance. Its unique demands can elevate your push-up game and contribute to a more robust training regimen.