Suspension Incline Push-up

The Suspension Incline Push-up is a highly effective bodyweight exercise performed using suspension straps, offering a dynamic way to engage your upper body. This variation of the traditional push-up increases the challenge by adding instability to the movement, requiring more engagement from stabilizing muscles. It primarily targets the chest, shoulders, and triceps while also engaging the core. Whether you’re a beginner seeking an easier push-up variation or an advanced athlete looking to build more stability and strength, this exercise can be tailored to meet your fitness goals.

The incline created by the elevated hand position reduces the load on your upper body, making the push-up easier to perform. The suspension straps also introduce instability, forcing your core and stabilizing muscles to work harder to maintain balance throughout the movement. This exercise is excellent for building strength, improving balance, and developing muscle endurance.

Targeted Muscle Groups

Primary Muscles:

Pectoralis Major (Chest): The primary muscle responsible for the pressing motion during the push-up.

Secondary Muscles:

Deltoids (Shoulders): The front deltoids assist the chest in the pressing motion.
Triceps Brachii: The muscles at the back of the upper arms are engaged to extend the arms during the push-up.
Core Muscles: The abdominals, obliques, and lower back muscles engage to stabilize the body and maintain proper posture during the movement.
Serratus Anterior: Located under the armpit, this muscle helps stabilize the scapula, aiding shoulder mobility and function.

Equipment Needed

Suspension Trainer (TRX straps or equivalent): This is the key piece of equipment needed for the Suspension Incline Push-up. The straps allow for adjustable height and instability, adding a unique challenge to the exercise.

How to Do the Suspension Incline Push-up: Step-by-Step Guide

Step 1: Set Up the Suspension Trainer

Anchor the Straps: Ensure your suspension trainer is securely anchored at an overhead point, such as a pull-up bar, door mount, or ceiling hook.
Adjust the Length: Adjust the straps to an appropriate height. For an easier push-up, set the straps higher; for more difficulty, lower the straps.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

Step 2: Assume the Starting Position

Grip the Handles: Stand facing the anchor point and grab the handles with both hands. Your palms should be facing down, with your arms straight and your body leaning forward.
Body Alignment: Step back slightly so that your body forms an inclined position. Your feet should be together or shoulder-width apart for stability, and your body should remain in a straight line from your head to your heels. Engage your core to maintain this alignment.

Step 3: Lower Your Body

Controlled Descent: Inhale as you slowly bend your elbows, lowering your chest towards the handles. Keep your elbows at a 45-degree angle from your torso, ensuring they don’t flare too wide. Your core should remain tight, and your body should stay in a straight line throughout the movement.

Step 4: Press Back to the Starting Position

Press Up: Exhale as you press through your hands, extending your arms and pushing your body back to the starting position. Be mindful of keeping your core engaged and avoiding any sagging in the lower back.

Step 5: Repeat

Continue Repetitions: Perform the movement for the desired number of reps, focusing on controlled motion and maintaining proper form throughout.

Recommended Reps and Sets

Beginners: 2-3 sets of 8-10 reps
Intermediate: 3-4 sets of 10-12 reps
Advanced: 4-5 sets of 12-15 reps, lowering the straps for increased difficulty

Pro Tips for Success

Start with Proper Strap Height: Beginners should set the straps at a higher incline to reduce the body weight load. As you build strength and stability, gradually lower the straps to increase the challenge.
Engage the Core: Keeping your core tight is essential to maintaining proper form and avoiding injury. A strong core helps stabilize your entire body and prevents the hips from sagging.
Control the Movement: Avoid rushing through the exercise. Focus on a slow, controlled lowering phase to maximize muscle engagement and maintain proper alignment.
Adjust Foot Placement: Your foot placement can also affect the difficulty. Wider feet provide more stability, while a narrower stance increases the challenge by demanding more from your stabilizing muscles.
Focus on Hand Position: Keep your wrists neutral and avoid letting them bend backward. This will reduce strain on your wrists and allow for better pressing mechanics.

Common Mistakes to Avoid

Sagging Hips: A common mistake is letting the hips drop during the movement. This places strain on the lower back and reduces the effectiveness of the exercise. Keep your core engaged and your body in a straight line.
Flaring Elbows: Allowing the elbows to flare too wide from the body can increase strain on the shoulders and reduce chest activation. Keep your elbows at a 45-degree angle for optimal form.
Arching the Back: Avoid arching your lower back by engaging your core and maintaining proper posture. A straight back helps to protect your spine and prevents injury.
Rushed Reps: Performing the exercise too quickly reduces the time under tension, making the movement less effective. Focus on slow, controlled reps to fully engage the target muscles.
Incorrect Strap Length: Setting the straps too low too soon can make the exercise overly difficult and compromise form. Gradually lower the straps as you progress in strength.

The Suspension Incline Push-up is a versatile and effective bodyweight exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It is suitable for all fitness levels, with the adjustable height of the suspension straps allowing for customization of the difficulty. By focusing on proper form, controlled movements, and gradual progression, you can build strength, enhance muscle endurance, and improve overall upper body stability.

Incorporating this exercise into your workout routine is an excellent way to challenge your muscles in a new way while also developing better balance and core strength. Keep an eye on common mistakes, like sagging hips and flaring elbows, to ensure you’re getting the most out of the movement and preventing injury.