Suspended Push-Up
How to do the Suspended Push-Up
- 1
Anchor your suspension straps securely to the top of a rack or other object.
- 2
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.
- 3
Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
- 4
Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.
How to program the Suspended Push-Up
Sets and reps
As a compound movement, the Suspended Push-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Suspended Push-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Suspended Push-Up work?
The Suspended Push-Up primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Suspended Push-Up?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Suspended Push-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
