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Suspension Push-Up
Suspension Push-Ups is an advanced upper body and core exercise. It requires stability, balance and centres the body’s muscles. Suspended from a bar (or set of handles), the body is kept aligned during the push-up while the core remains engaged, holding the body at a comfortable angle and preventing collapse. To perform a Suspension Push-Up, the elbows should be tucked in and the feet held slightly wider than shoulder-width apart. During a deep
Transcript
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This is Brent, president of B2c Fitness and
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in this video we're doing more strength training
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for our chest.
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We're going to progress in stability using a piece of equipment that has gained in popularity
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a ton in the last 5 years and that's suspension training.
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We're going to take our push up, which we've done before, and now we're going to do it
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hanging from the suspension trainer.
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I'm going to have my friend Salvy come out and demonstrate this exercise.
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Now Salvy's going to grab these handles like she would any sort of cable type equipment.
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She's going to get in position.
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Now one point I'd like to make is just because we put this in our hands, we some put some
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new peice of equipment in our hands, form, cueing, posture, human movement science that
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we're going to apply to this exercise, doesn't change.
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The equipment changed, the human body didn't, alright?
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So I'm going to have her back up into kind of a push up like position and we're going
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to go through the same kinetic chain check points we always go through.
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So feet are going to be hip width, she's going to be on the balls of her feet, not way up
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on her toes but the balls right behind her toes.
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She's going to make sure her quads are locked out, her knees locked out, she's tucked under
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squeezing her glutes like she's got a dollar bill between her cheeks.
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She's drawn in, make sure we get her out of that anterior pelvic tilt.
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Her shoulder blades are down and back.
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Once we get her here and we go into this push up, it's the same type of cueing we always
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use for push exercises.
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Let's go ahead and see this Salvy.
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And you can see right here, Salvy as she went down she did what a lot of people want to
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do which is shoulders up here.
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So Salvy lets try to get those shoulder blades down and back as we do this, and try to keep
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the head facing the ground, perfect.
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Now if this was a little tough for Salvy, I could back off on the amount of force she
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has to generate, or the amount of weight, by having her move her feet a little bit forward.
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She's going to push forward and now she's a little bit more vertical.
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By making her more vertical, if you guys remember your physics, I shortened the moment arm,
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so she doesn't have to push so hard to get back up.
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So let's go ahead and draw in, make sure your glutes are squeezed, get out of that anterior
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pelvic tilt, perfect.
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And now lets try.
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Good, it would be the same if you guys did a push up against a wall or up against a smith
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machine.
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We can change our feet placement to control how much force she needs to produce.
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Now this looks pretty good, force wise.
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Now Salvy's a fairly advanced individual when it comes to stability and coordination, there
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are a few things I could do now that I found the right distance here, to make it harder
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on a stability level.
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So the first thing I'm going to have Salvy do is go ahead and center her feet.
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She's then going to lift this leg off the floor here.
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If she's lifting this leg guys, now this leg is out of it, this is the leg we need to focus on.
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She needs to be locked out here, glute really really tight, driving through the floor, drawn
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in and now let's try.
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Good Salvy make sure you guy down as one piece, don't leave your hips behind.
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And this is pretty tough, this is actually really tough.
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This is a good exercise for Salvy and if she was my client we were just working out I would
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probably stop her here.
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I'm going to go ahead and show you guys one more progression though, just so guys have
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some more stuff to work with, with your clients.
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We could go from two feet, to one foot, to two feet unstable, and then one foot unstable.
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So you guys will notice here I've brought up a bosu ball.
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For safety purposes I put a couple 45 pound plates behind this bosu so it doesn't slip
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out and surprise her.
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Salvy's going to go ahead and put both feet up there.
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Cueing is the same, balls of the foot are pressed into the bosu, quads locked out, glutes
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tight, drawn in.
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Alright Salvy let's see that.
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Good.
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And Salvy's starting to shake a little bit, we're starting to find that limit in her ability
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to stabilize.
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And her shoulders went up there a little bit, so we keep cueing down.
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Shoulders down and back, perfect.
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And then of course we could go one foot unstable, this would be really advanced.
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Salvy's gonna go ahead and center her feet, remember that the foot that's on the ball,
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or the foot that's on the ground is the one that she should be focused on.
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So she's going to really try to drive like she's about to take off with that left leg,
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through the bosu, try to straighten herself out here.
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Draw in, good.
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And that's a little rough for Salvy, but you guys I think get the idea behind this progression,
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thank you Salvy for all of those reps.
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You guys could go onto stability balls, you could take this stability down a step by doing
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something like an airex pad, just make sure it doesn't slide around.
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Alright so some progressions guys, just so we go back.
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It's the same as any pushup.
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So we can go from 2 feet to 1 foot, we could then go 2 feet unstable, 1 foot unstable and
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of course you guys can control the amount of weight that they have to lift by going
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either more vertical, which is going to decrease the weight or more horizontal which is going
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to increase the weight.
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I hope you guys enjoy the suspension trainer, I hope you guys enjoy this video and the progression,
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