Ready to take your push-up to the next level? Using a suspension trainer can turn an ordinary push-up into an intense, strength training exercise.
According to professional baseball strength and conditioning coach Jorge Canepa, suspension trainers are a good way to use your body weight to “manipulate the tension or load without sacrificing your form.”
Canepa adds that suspension training is a way for athletes to improve flexibility, mobility, strength, power, endurance and core strength.
“Suspension trainers are one of the most effective tools that are found in gyms everywhere,” he says.
There are many exercises and stretches you can complete with a suspension trainer. However, we’re going to look at how to do a push-up. This exercise can be done at different strap lengths, depending on personal preference.
HOW TO DO A SUSPENSION TRAINER PUSH-UP
Grab the suspension trainer handles with both hands, maintaining a firm grip. Your shoulders should be over your wrists, so that the straps hang perpendicular to the floor.
Once you have a comfortable grip:
- Extend your legs straight behind your body. The heels of your feet should be slightly elevated. Once you’re in position, your body should be in a slanted position.
- Tighten your abs and squeeze your glutes to prevent your hips from sagging.
- Bend your elbows, lowering your torso between your hands. As you bend your elbows, you’ll push the suspension trainer slightly to the side. This should prevent your chest from making contact with your hands, the suspension trainer or the straps.
- Once you lower your torso to a push-up formation, your chest should be in a horizontal line with the suspension trainer handles. Avoid going lower than the handles to prevent falling. Tip: Canepa also says not to lower your body past the handles in order to protect your shoulders.
- Push into the handles to raise back into your starting position.
- Repeat this motion for a set number of repetitions.
“Depth will vary according to the athlete’s mobility and biomechanics,” Canepa says. “Throughout the entire movement, keep your whole entire spine, including your head and neck, in a straight and neutral position.”
Remember not to drop your chin to look at your feet or raise your head to look forward.
Now that you know how to do a suspension trainer push-up, check out these Pro Tips on exercises you can do with a medicine ball.