Start
End
Suspended Push-Up
تمرين ضغط معلق
Target Muscles
Blue = primary · Gray = secondary
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- 1
Anchor your suspension straps securely to the top of a rack or other object.
- 2
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.
- 3
Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
- 4
Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
