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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.