Exercise guide
Suspender Reverse Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This exercise leverages suspension straps to create an unstable environment, significantly increasing pectoral activation and core stability compared to a standard push-up.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension straps to mid-calf length and stand facing away from the anchor point.
- Grasp the handles with an overhand grip and lean forward into a plank position with arms fully extended in front of your chest.
- Position your feet hip-width apart for stability, ensuring your body forms a straight line from head to heels.
How to do it
- Inhale and slowly lower your chest toward the handles by bending your elbows, keeping your core tightly braced and body rigid.
- Lower until your hands are just outside your chest, ensuring the straps remain clear of your upper arms.
- Exhale and push back to the starting position by extending your arms and squeezing your chest muscles together.
- Maintain a controlled tempo, taking two seconds to lower and one second to explosively push back up.
Form checklist
- Keep your glutes and abs engaged to prevent your hips from sagging or your lower back from arching.
- Maintain a 45-degree angle between your elbows and your torso to protect the shoulder joints.
- Ensure the straps remain taut and do not rub against your skin throughout the entire range of motion.
- Keep your neck neutral by looking at a point on the floor about two feet in front of your feet.
Pro tips
- At the top of the movement, focus on 'hugging' the handles toward the midline of your body to maximize the peak contraction of the inner pectorals.
- Slow down the eccentric (lowering) phase to three seconds to increase time under tension and improve joint stability.
Make it harder
- Move your feet closer to the anchor point to increase the lean angle and place more of your body weight on your upper body.
- Perform the movement with one leg lifted off the floor to significantly challenge your rotational core stability.
Frequently asked
- What muscles does the suspender reverse push up work?
- The suspender reverse push up primarily targets the pectorals, and also works the lats and serratus anterior as secondary muscles.
- What equipment do you need for the suspender reverse push up?
- The suspender reverse push up uses suspension trainer.
- Is the suspender reverse push up good for beginners?
- The suspender reverse push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.