Instructions

1

Start in a hanging position suspended from gymnastic rings with arms extended, body straight, feet together, and core engaged in a neutral alignment beneath the rings

2

Grip the rings with a neutral hand position (palms facing each other), ensure shoulders are packed and scapulae are retracted to establish a stable foundation

3

Lower your body in a controlled manner by allowing elbows to bend and move outward, bringing your torso toward the rings while maintaining a straight body line and core tension

4

Press through the rings to drive your body upward, extend elbows, and return to the starting position with arms extended, squeezing the chest at the top of the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Pectoralis Minor, Serratus Anterior

EQUIPMENTSuspension

DIFFICULTYAdvanced

Overview

When programming for Pectoralis Major growth, the Suspender Push-up 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

Significantly enhances the structural integrity and power of the Pectoralis Major.
Utilizes Suspension to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.
Using excessive momentum to swing the Suspension rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

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

Exercise Variations

Dumbbell Suspender Push-up
Cable Suspender Push-up
Banded Suspender Push-up

Beginner Tips

If you are new to the Suspender Push-up, focus on mastering the movement pattern with zero weight before adding Suspension.

Suspender Push-up