Suspender Push Up To Side Plank

Muscles worked

Setup

1. Adjust the suspension straps so the foot cradles are at mid-calf height.
2. Place your feet into the cradles and walk your hands forward into a high plank position.
3. Stack your shoulders directly over your wrists and maintain a straight line from head to heels.
4. Engage your core and squeeze your glutes to stabilize the suspended lower body.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows to a 45-degree angle.
2. Exhale and push back up to the starting plank position with power and control.
3. Immediately shift your weight to one hand and rotate your entire body into a side plank, reaching the free arm toward the ceiling.
4. Return the hand to the floor with control, perform another push-up, and rotate to the opposite side.

Form checklist

• Keep your hips level and avoid sagging or piking during the push-up phase.
• Maintain a neutral neck by looking at a point slightly in front of your hands.
• Ensure the grounded hand remains stable and the shoulder stays packed during the rotation.
• Move with a controlled 2-1-2 tempo: 2 seconds down, 1 second up, 2 seconds for the rotation.

Pro tips

• Focus on 'pushing the floor away' during the rotation to maximize serratus anterior and oblique engagement.
• Keep your feet flexed and push back into the handles to create more tension and stability throughout the kinetic chain.

Make it harder

• Add a knee-to-elbow 'oblique crunch' while in the side plank position before returning to center.
• Lengthen the straps to bring your body closer to the floor, increasing the horizontal load on the chest and shoulders.

Frequently asked

What muscles does the suspender push up to side plank work?

The suspender push up to side plank primarily targets the abs, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the suspender push up to side plank?

The suspender push up to side plank uses suspension trainer.

Is the suspender push up to side plank good for beginners?

The suspender push up to side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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