Suspender Weighted Vest Decline Push Up

Muscles worked

Setup

1. Securely fasten the weighted vest and position a bench or step behind the suspension trainer.
2. Adjust the suspension handles to roughly mid-calf height.
3. Place your feet firmly on the bench and grip the handles with a neutral or overhand grip.
4. Extend your arms to assume a high plank position, ensuring the straps are taut and your body is in a straight line.

How to do it

1. Inhale and lower your chest toward the handles by bending your elbows at a 45-degree angle to your torso.
2. Continue the descent until your chest is level with your hands, maintaining a rigid core to support the weighted vest.
3. Exhale and press through your palms to return to the starting position, fully extending your arms without locking your elbows.
4. Maintain a controlled tempo, focusing on a 2-second eccentric (lowering) phase and a 1-second concentric (pushing) phase.

Form checklist

• Keep your glutes and abs tight to prevent your hips from sagging under the vest's weight.
• Maintain a neutral spine by looking at a point on the floor slightly ahead of your hands.
• Ensure the suspension straps remain clear of your arms throughout the movement to maintain instability.
• Keep your elbows tucked slightly rather than flared out to protect the shoulder joints.

Pro tips

• Drive your hands toward the center at the top of the movement to maximize the peak contraction of the inner pectorals.
• Focus on pulling your belly button toward your spine to stabilize the added weight and prevent lower back strain.

Make it harder

• Increase the height of the bench to create a steeper decline and shift more load to the anterior deltoids and upper chest.
• Add a brief 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the suspender weighted vest decline push up work?

The suspender weighted vest decline push up primarily targets the pectorals, and also works the lats, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the suspender weighted vest decline push up?

The suspender weighted vest decline push up requires no equipment — just your body weight.

Is the suspender weighted vest decline push up good for beginners?

The suspender weighted vest decline push up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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