Suspender Face Pull

Instructions

1
Stand with feet shoulder-width apart, holding TRX straps with hands at chest level, body upright and engaged. Position yourself at an angle to the anchor point with arms extended and core braced.
2
Grip the TRX handles firmly with neutral wrist position. Step forward to increase difficulty angle. Maintain neutral spine alignment and engage core throughout preparation.
3
Slowly lower your body forward by flexing elbows and allowing chest to move toward the handles. Keep elbows at approximately 45-degree angle from torso. Control descent with core engagement to prevent sagging hips.
4
Drive through chest and anterior deltoids to press body back to starting position by extending elbows. Maintain rigid plank position throughout the pressing movement. Return to full arm extension with controlled motion.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Serratus Anterior, Clavicular Head
EQUIPMENTSuspension
DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Suspender Face Pull stands out as a highly efficient Strength choice. Performing this movement with Suspension forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Suspension rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Serratus Anterior, Clavicular Head to maintain control of the Suspension.

Exercise Variations

  • Dumbbell Suspender Face Pull
  • Cable Suspender Face Pull
  • Banded Suspender Face Pull

Frequently Asked Questions