Suspended Push-Up

A beginner strength exercise for the chest, done with a other equipment.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Suspended Push-Up

Anchor your suspension straps securely to the top of a rack or other object.
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.
Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Suspended Push-Up

Questions

What muscles does the Suspended Push-Up work?

Mainly the chest, with the shoulders and triceps helping.

Is the Suspended Push-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Suspended Push-Up?

Good alternatives that train the chest: Svend Press, Dips - Chest Version, Alternating Floor Press or Barbell Bench Press - Medium Grip.

How many sets and reps of the Suspended Push-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).