Quick Answer
Suspension Push-Up is a intermediate strength exercise that targets your chest and triceps. It uses a suspension. Adjust straps low.
Video Tutorial
How to Perform the Suspension Push-Up
- 1
Adjust straps low.
- 2
Hold handles, assume push-up position.
- 3
Body straight, core engaged.
- 4
Lower chest towards handles bending elbows.
- 5
Keep elbows close.
- 6
Push back up.
- 7
Maintain stability.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Suspension Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Suspension Push-Up work?
The Suspension Push-Up primarily works your chest and triceps. Secondary muscles include the shoulders, abdominals and core.
What equipment do I need for the Suspension Push-Up?
The Suspension Push-Up needs a suspension. You can perform it at home or at the gym as long as you have what's listed.
Is the Suspension Push-Up suitable for beginners?
The Suspension Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Suspension Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Suspension Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train chest and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.