Suspender Push-up (female) – Video Exercise Guide & Tips

Suspender Push-up (female) - Video Exercise Guide & Tips

Are you looking for a challenging and effective upper body exercise? Look no further than the Suspender Push-up.

Watch This Exercise Video

This video exercise guide and tips will help you master this move, targeting your chest, arms, and core. With proper form and technique, you can customize the intensity to suit your fitness level.

Avoid common mistakes and get the most out of your workout with these expert tips.

Get ready to take your push-ups to the next level!

Key Takeaways

  • Suspender push-ups activate multiple muscles, targeting the chest, shoulders, and triceps.
  • Engaging core muscles during suspender push-ups improves core stability.
  • Suspender push-ups provide a comprehensive full-body workout, enhancing functional fitness.
  • Proper form and technique, such as maintaining a straight line from head to toe and keeping elbows tucked in, are important to maximize effectiveness and prevent injury.

Benefits of the Suspender Push-up

What are the benefits of the Suspender Push-up for you?

The Suspender Push-up is a highly effective exercise that offers numerous benefits for your body. One of the key advantages is the activation of multiple muscles. This exercise primarily targets the chest, shoulders, and triceps, helping to strengthen and tone these areas. Additionally, it engages your core muscles, leading to increased core stability.

The Suspender Push-up requires you to maintain a stable plank position while performing the push-up motion. This challenges your core muscles to work harder to stabilize your body, resulting in improved overall core strength and stability. This not only helps you to perform the exercise more effectively but also carries over to daily activities and other workouts.

By engaging multiple muscle groups and focusing on core stability, the Suspender Push-up provides a comprehensive full-body workout. It not only helps to build strength but also enhances your overall functional fitness. Incorporating this exercise into your routine can improve your posture, enhance your athletic performance, and boost your overall physique.

Proper Form and Technique

To properly perform the Suspender Push-up, it's important to maintain correct form and technique throughout the exercise. This won't only help prevent injury but also ensure that you're effectively targeting the muscles in your upper body, particularly the chest, shoulders, and triceps.

Start by positioning yourself face down on the floor with your hands slightly wider than shoulder-width apart. Your body should be in a straight line from head to toe. Engage your core and keep your glutes tight throughout the movement.

As you lower yourself towards the ground, make sure to keep your elbows tucked in close to your body. This will help activate your triceps and prevent unnecessary strain on your shoulders.

For beginners, it can be helpful to modify the exercise by performing it on your knees instead of your toes. This reduces the amount of weight being lifted and makes it easier to maintain proper form. As you gain strength, you can gradually progress to performing the exercise on your toes.

By maintaining proper form and technique, you won't only improve your upper body strength but also reduce the risk of injury.

Now, let's move on to discussing different variations of the Suspender Push-up for different fitness levels.

Variations for Different Fitness Levels

To cater to individuals with varying fitness levels, there are several variations of the Suspender Push-up that can be performed. Whether you're a beginner looking for modifications or an advanced exerciser seeking progressions, these variations will help you tailor the exercise to your specific fitness level.

Here are three options to consider:

  1. Beginner Modifications:
  • Incline Suspender Push-up: Place your hands on an elevated surface, such as a bench or step, to reduce the intensity and make it easier to perform the exercise.
  • Knee Suspender Push-up: Instead of performing the push-up on your toes, lower your knees to the ground. This modification decreases the amount of bodyweight you have to lift, making it more manageable for beginners.
  • Assisted Suspender Push-up: Use resistance bands or a suspension trainer to assist you in the movement. These tools provide support and make the exercise less challenging as you build strength.
  1. Advanced Progressions:
  • Decline Suspender Push-up: Elevate your feet on a bench or step to increase the difficulty. This variation places more emphasis on your upper chest and shoulders.
  • Plyometric Suspender Push-up: After pushing up explosively, quickly remove your hands from the ground and clap in mid-air before catching yourself in the starting position. This advanced progression enhances power and core stability.
  • Suspender Push-up with Rotation: As you push up, rotate your body to one side, reaching your opposite hand towards the ceiling. This movement engages your obliques and improves rotational strength.

Common Mistakes to Avoid

Now let's delve into some common mistakes you should avoid when performing the Suspender Push-up. Making these mistakes can't only hinder your progress but also increase the risk of injury.

One common mistake isn't maintaining proper form. It's important to keep your body in a straight line from head to toe and avoid sagging or piking your hips.

Another mistake is rushing through the exercise. Remember to perform each rep slowly and with control to engage your muscles effectively.

Additionally, avoid placing too much strain on your wrists by keeping them aligned with your shoulders. If you find it difficult to maintain proper form or experience wrist discomfort, consider modifying the exercise.

You can perform the Suspender Push-up on an incline by placing your hands on an elevated surface, such as a bench or step. This modification reduces the intensity and allows you to focus on mastering the correct technique before progressing to the full exercise.

By avoiding these common mistakes and using appropriate modifications and progressions, you can maximize the effectiveness of your Suspender Push-up workout.

Now, let's explore some tips for getting the most out of your workout.

Tips for Getting the Most Out of Your Workout

To maximize the effectiveness of your Suspender Push-up workout, focus on these tips for getting the most out of your workout:

  1. Incorporate resistance training: Resistance training is crucial for maximizing results. By adding weights or resistance bands to your Suspender Push-up routine, you can increase the intensity and challenge your muscles even more. This will help you build strength and definition in your upper body, including your chest, arms, and shoulders.
  2. Maintain proper form: It's important to maintain proper form throughout your workout to ensure you're targeting the right muscles and avoiding injury. Keep your core engaged, your back straight, and your elbows close to your body during the exercise. This won't only maximize the effectiveness of the Suspender Push-up but also protect your joints and prevent strain.
  3. Progress gradually: Don't push yourself too hard too soon. Gradually increase the difficulty of your Suspender Push-up workout by adding more repetitions, increasing the resistance, or trying more challenging variations. This will allow your muscles to adapt and grow stronger over time, leading to better results.

Frequently Asked Questions

How Many Calories Does the Suspender Push-Up Burn?

When you do a suspender push-up, you burn calories and gain fitness benefits.

This exercise targets your upper body muscles, including your chest, shoulders, and triceps.

By engaging multiple muscle groups, you increase your heart rate and energy expenditure, resulting in calorie burn.

The exact number of calories burned depends on various factors, such as your weight, intensity, and duration of the exercise.

Incorporating suspender push-ups into your workout routine can contribute to your overall calorie burning and fitness goals.

Can the Suspender Push-Up Help With Weight Loss?

The suspender push-up can definitely help with weight loss! It's a challenging exercise that targets multiple muscle groups, helping you burn calories and build strength.

But if you're looking for alternative exercises, you can try regular push-ups, planks, or chest presses with dumbbells.

How Often Should I Do the Suspender Push-Up to See Results?

To see results from the suspender push-up, it's important to do them consistently. Aim to incorporate this exercise into your fitness routine at least three to four times a week.

Is the Suspender Push-Up Suitable for Beginners?

The suspender push-up can be challenging for beginners. If you're just starting out, it's important to focus on proper form and building strength gradually.

There are modifications available to make it more accessible, such as performing the push-up on your knees instead of your toes. Additionally, there are alternative push-up exercises that can help you build up your upper body strength before attempting the suspender push-up.

Remember to listen to your body and progress at your own pace.

Can the Suspender Push-Up Help to Tone and Strengthen the Core Muscles?

The suspender push-up is a great exercise to tone and strengthen your core muscles. By incorporating suspender push-up variations into your workout routine, you can target different areas of your core for maximum results.

Core strength training has numerous benefits, including improved posture, stability, and overall strength. Adding the suspender push-up to your fitness routine is an effective way to engage your core muscles and achieve a toned and stronger midsection.


In conclusion, the suspender push-up is a highly effective exercise for strengthening the upper body, particularly the chest, shoulders, and triceps.

By following the proper form and technique, individuals of all fitness levels can benefit from this exercise.

It's important to avoid common mistakes and incorporate variations to challenge yourself and maximize results.

Remember to listen to your body and adjust the intensity as needed.

With dedication and consistency, you can achieve your fitness goals with the suspender push-up.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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