GymPlan AISuspended Push-Up
Suspended Push-Up is a beginner compound exercise that mainly works your chest, with help from your shoulders and triceps.
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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialSuspended Push-Up alternatives
Exercises that train the same main muscle, including options with other equipment.
Bench PressBarbell · Beginner
Chest PressMachine · Beginner
Push UpBodyweight · Beginner
Dumbbell Bench PressDumbbell · Beginner
Cable Chest PressCable · Beginner
Svend PressOther · BeginnerFAQ
What muscles does the suspended push-up work?
It mainly works your chest; your shoulders and triceps assist.
How many sets and reps of suspended push-up should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the suspended push-up good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.