Suspended Chest Press
The Suspended Chest Press primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Erector Spinae, External Obliques, Gastrocnemius (Medial), Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Soleus. It is a suspension compound exercise at intermediate difficulty.
The Suspended Chest Press is a intermediate compound exercise performed with suspension, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A suspension compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Erector Spinae, External Obliques, and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gastrocnemius (Medial) (calves)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Soleus (calves)
How to Perform
Preparation
- Grasp handles and step forward between suspension trainers.
- Position arms downward and slightly forward, nearly parallel with suspension straps.
- Lean forward, placing upper body weight onto handles with arms straight, while stepping back onto forefeet so body is leaning forward at desired angle.
- Straighten body so torso is in-line with legs.
Execution
- Lower body by bending arms while keeping body straight.
- Allow handles to come apart slightly to keep in-line with elbows flaring out.
- Stop descent once mild stretch is felt through shoulders or chest.
- Push body up to original position, allowing handles to travel inward to keep in line with elbows converging until arms are fully extended.
- Repeat.
Comments
- SeeSuspended Chest Press Mount/Dismount.
- Arms and suspension straps should be perpendicular to body.
- Both upper and lower body must be kept straight throughout movement.
- Elbows largely remain behind hands' line of force.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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