Suspended push-up

The suspended push-up is a bodyweight pushing exercise performed on a suspension strap system or gymnastic rings. It targets the chest, shoulders, and triceps, but is also challenging to the core and upper back. It can work in traditional strength and muscle-building rep ranges or for higher reps.


  1. Instability from rings increases challenge to pectorals and triceps
  2. Greater range of motion and stretch than push-ups on floor
  3. Simple way to make push-ups more difficult and perform them in lower rep ranges
  4. Surprisingly intense core work
  5. Difficulty level can easily be changed by raising or lowering the straps

Suspended push-up Images


Suspended push-up Instructions

Suspended push-up muscle diagram
  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.