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...
More Cool Stuff You'll Like

Baseball Workout for Power Hitting

Building a more powerful swing is a lot like many other things in life you have to start with the BASE. So the number one way to improve your power...

Exercise of the Week: Depth Box Jumps

Strengthen Your Core With Advanced Plate Push-Outs

Off-Season Baseball Exercises for Your Shoulders

Exercise of the Week: Hill Repeats

The 14 Best Exercises From 2014

Exercise of the Week: Kettlebell Swings

3 Explosive Exercises Designed to Increase Pitching Power

Break Through Plateaus With the 1-10 Drop Set Method

Exercise of the Week: Roll Over Stomps to Floor

Medicine Ball Training for Hockey Players

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Exercise of the Week: Eccentric Calf Raise

Exercise of the Week: Triangle Drill

Developing Pre-Pull Tension for a Monster Deadlift

4 Strength Exercises for Female Athletes

Why One Bench Press Is Not Enough

7 Exercises That Safely Build Shoulder Strength

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

How to Train During Your Hockey Season

Female Athletes: 4 Ways to Test if Your Knees Are Durable

The Upper-Body Endurance Combo Workout

Notice On-Court Results With This Basketball Core Workout

3 Sandbag Training Mistakes Athletes Make

3 Tips to Maximize Your Off-Season Baseball Training

Why the Dead Bug Is Changing Core Training

Bilateral or Unilateral Exercises: Which Are Better?

Exercise of the Week: Straight-Arm Hang Pull

The Turkish Get-Up for Youth Athletes

7 Strategies for Dealing With a Meathead in Your Gym

Exercise of the Week: Patrick Willis's Core Workout

Exercise of the Week: Lower-Body Power Combo

Exercise of the Week: Chain Push-Ups

Get More Explosive With James Harden's Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Exercise of the Week: Squat Superset

Improve Your Back Strength with the Inverted Row

The 7 Best Slide Board Exercises

10-Minute Ab Workout You Can Do Anywhere

Build Powerful Pecs With This Multi-Angle Chest Workout

The Simplest Bodyweight Workout Ever

Why Do So Many Exercises Have Foreign Names

Don't Train Your Arms Until You Can Do These 4 Things

Exercise of the Week: Reactive Tennis Ball Shuffle

Exercise of the Week: Concentric Box Jumps

Exercise of the Week: Tiki Barber's Barbell Complex

Exercise of the Week: Push Jerk

Exercise of the Week: Cable-Resisted Physioball Crunch

James Harrison's Physioball Side-to-Side Bridge

Exercise of the Week: The Dead Bug

Exercise of the Week: BOSU Bulgarian Lunge Hops

5 More Exercises Only Elite Athletes Can Conquer

Demolish Your Delts With This Super Shoulder Training Strategy

Basketball In-Season Battle Rope Complexes, Part 1

4 Ways to Get a Jacked Back

Build Explosive Hips to Jump Higher

Exercise of the Week: Physioball Dead Bug

Exercise of the Week: Loaded Slideboard Lateral Lunge

Exercise of the Week: Kettlebell Overhead Squat Press

Exercise of the Week: 200-Meter Intervals

Get a Ripped Core With 6 Advanced Dead Bug Variations

Female Athletes: Get Strong, Not Bulky, With These Workouts

Get Tougher With Skylar Diggins' Bodyweight Workout

Exercise of the Week: BOSU Med Ball Rotational Throws

Exercise of the Week: Med Ball Horizontal Throws

5 Isolation Exercises Your Workout Is Missing

Improve Your Strength for Track & Field Success

Exercise of the Week: Single-Arm, Single-Leg Push-Up

Exercise of the Week: Explosive Sled Row

The Total-Body, Crunch-Free Ab Workout

Exercise of the Week: Ropes Gone Wild

Game Changer: Should You Be Using Machines or Free Weights?