suspended push-up: technique and muscles worked

Animated demonstration of suspended push-up

How to do this exercise

Step:1 Find a suspension trainer and adjust it to an appropriate height.
Step:2 Stand facing away from the anchor point and hold the handles with an overhand grip.
Step:3 Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
Step:4 Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
Step:5 Push through your chest and arms to return to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Resistance band
Body part: Abdominals Arms Shoulders Chest
Target muscle: Sternal pectoralis (mid chest)
Secondary muscle: Triceps Anterior deltoid Rectus abdominis Transverse abdominis

Hypertrophy grade

Average6 / 10

Nemeo’s take

Push-ups with straps or bands provide a good stimulus for the chest and triceps, especially at home, but the limited stability reduces the maximum possible tension. Compared to the classic bench press, the exercise requires engagement of the core and stabilizers, which can slow down progressive overload and tension in the stretched position. isolation is correct, but the limiting factor often remains the trunk or balance.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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All exercises

suspended push-up

How to do this exercise

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