Suspension Chest Press

Muscles worked

Setup

1. Adjust the suspension straps to mid-length or fully lengthened and stand facing away from the anchor point.
2. Grasp the handles with an overhand grip and extend your arms directly in front of your chest.
3. Step your feet back toward the anchor point until your body is at a diagonal incline and the straps are taut.
4. Position your feet hip-width apart and engage your core to create a straight line from head to heels.

How to do it

1. Inhale and slowly lower your chest toward the handles by bending your elbows out to a 45-degree angle.
2. Continue lowering until your hands are level with your chest, ensuring the straps do not rub against your arms.
3. Exhale and drive through your palms to push your body back to the starting position until arms are fully extended.
4. Maintain a controlled tempo, taking two seconds to lower and two seconds to push back up.

Form checklist

• Keep your core braced and glutes squeezed to prevent your hips from sagging or piking.
• Maintain a neutral wrist position; do not let your wrists bend backward under the tension.
• Ensure the straps remain clear of your shoulders and arms to maintain constant tension on the muscles.
• Keep your shoulder blades retracted and depressed throughout the entire movement.

Pro tips

• At the top of the movement, focus on 'squeezing' your hands toward each other without moving them to maximize the peak contraction of the pectorals.
• Slow down the eccentric (lowering) phase to three or four seconds to increase time under tension and improve stability.

Make it harder

• Move your feet closer to the anchor point to create a more horizontal body angle, increasing the resistance.
• Perform the press while standing on one leg to significantly increase the rotational stability demand on your core.

Frequently asked

What muscles does the suspension chest press work?

The suspension chest press primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the suspension chest press?

The suspension chest press uses suspension trainer.

Is the suspension chest press good for beginners?

The suspension chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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