Suspension Training Chest Exercises for Beginners | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build a Better Chest With Suspension Training Exercises, Part 1

May 24, 2012

Must See Strength Training Videos


When building a stronger chest, don’t make pure strength your primary goal. As an athlete, you also have to think about function, so your body can meet the demands of your sport. Muscle that lacks flexibility or endurance won’t do you much good on the field.

Suspension training chest exercises are perfect for building both strength and function, because they add instability to your workout. Suspension exercises teach your muscles how to control your body in an unstable and unpredictable environment, similar to what you experience in sports. Although you won't be lifting massive amounts of weight with suspension exercises, you will increase your mobility, stability, balance, endurance—and, yes, your strength.

For a more balanced workout, add the following suspension exercises to your upper-body training once or twice a week. I recommend performing them for time instead of reps. Start with three sets of 30 seconds each and progress to sets of 60 seconds. After you’ve mastered 60-second sets, make the exercises more difficult by taking additional steps back to increase your forward lean. Once you can support most of your upper-body weight throughout these exercises, move on to the more advanced suspension chest exercises coming in Part 2.

Suspended Push-Ups

  • Hold handles shoulder-width apart with palms facing down
  • Stand up and extend arms straight in front
  • Take two to three steps back to lean slightly forward
  • Lower into Push-Up position until chest is even with handles; keep core tight and back flat
  • Drive out of Push-Up to return to starting position
  • Repeat for specified time

Check out FMX legend Brian Deegan's brutal TRX Atomic Push-Up routine.

Suspended Fly

  • Hold handles shoulder-width apart with palms facing together
  • Stand up and extend arms straight in front
  • Take two to three steps back to lean slightly forward
  • Spread arms to sides with elbows slightly bent to lower into fly
  • Flex chest and bring hands together to return to start position
  • Repeat for specified time

When performing suspension chest exercises:

  • Perform these exercises slowly
  • Learn the exercises before taking additional steps back to increase difficulty
  • You should be able to draw a straight line from your shoulder, through your hips to your ankles during both exercises. Think of it as a moving Plank

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
Must See
Antonio Brown Juggles 3 Footballs
Views: 1,167,357
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,956,813
Colin Kaepernick Explains His Ridiculous Socks
Views: 23,792,114

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 28,813
Blake Griffin Interview and Cover Shoot Views: 574,257
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,880,088
Two-Ball Dribbling Drill With John Wall
Views: 3,359,483
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,383
Drew Brees Will Not Be Denied
Views: 7,834,380
Dwight Howard Stays in the Gym All Night
Views: 3,880,088

Load More
More Cool Stuff You'll Like

Build Wrestling Strength With the Gable Lock Isometric Hold

A well designed strength and conditioning program will account for the copious amount of gripping and clinching that takes place during a match. There...

What Happens When You Do The Same Exercise Every Day?

Train Like a Pro: Dustin Pedroia's Baseball Power Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Todd Durkin's Complete Football Strength Training Program

How Strength Training Changed Rory McIlroy's Game

7 Farmer's Walk Variations for Improved Core Strength

Train Like a Pro: Peyton Manning's Core Workout

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Prevent Volleyball Shoulder Injuries With These Exercises

Abby Wambach's Soccer Power Workout

Putting Together an Off-Season Workout for Point Guards

4 Exercises From NFL Players to Build True Game Speed

Prevent ACL Injuries With This Exercise

Posterior Chain Fixes to Improve Your Game

The Best Lower-Body Landmine Exercises

Increase Your Explosiveness with the Power Curl

Deadlift Grip Guide: How Hand Placement Changes the Exercise

Build Bulletproof Chest Strength With This Unconventional Method

3 Habits of Highly Successful Coaches

Can You Survive This Insane 100-Rep Push-Up Challenge?

How to Improve Shoulder Strength and Flexibility

Train Like a Pro: Damian Lillard's Basketball Core Workout

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Use Eccentric Lifts to Increase Size and Strength

3 Simple Strategies for a Better Workout

Todd Durkin

Build Max Power With These Pulling Exercises

Train Like a Pro: Los Angeles Lakers Strength Training Program

12-Week Resistance Band and Chain Workout

Jump Higher After a Month With These 3 Exercises

Evan Longoria's Off-Season Strength and Resistance Workout

Save Your Shoulders With These Barbell Landmine Exercises

When Not to Try Unstable Hockey Training

5 Quick Workout Fixes for Faster Muscle Growth

3 Tricks for a Stronger Front Squat

The 3-Minute Total Arm Pump

The Top 10 Mistakes Athletes Make in the Weight Room

4 Simple Golf Core Exercises to Increase Your Driving Distance

5 Ways to Get a Higher Vertical Jump

3 Tips to Blast Through Training Plateaus

3 Keys to In-Season Baseball Training

Build Awesome Arms With This 15-Minute Workout

Get a Full-Body Workout With Just 2 Exercises

6 Gym Machines That Are Actually Worth Your Time

3 Keys to Better Softball Workouts