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Suspension Upper Body

Updated: Jul 5, 2018










Chest Press:-

- Face away from the anchor point.

- Use an overhand grip and ensure the wrists stay in a neutral position.

- Stand more upright to make the exercise easier.

- Walk feet further back to make the exercise more challenging.

- Lift 1 foot from the ground to further increase the difficulty.

- Extend arms in front of the body at about shoulder level.



Chest fly’s:-

- Face away from the anchor point.

- Use an overhand grip and ensure the wrists stay in a neutral position.

- Stand more upright to make the exercise easier.

- Walk feet further back to make the exercise more challenging.

- Arms go out to the side of the body at the same level of the shoulders. Keep the elbows slightly bent throughout the movement.



Push Ups(Feet in Straps):-

- Clients must be able to perform a standard pushup on the floor before attempting with a suspension training system.

- Feet start in straps.

- Feet should be raised no less than 20cms from the floor.

- Keep core tight and perform a pushup as normal.



Spider man push ups (feet in straps):-

- Clients must be able to perform a standard pushup on the floor before attempting this movement with a suspension training system.

- Feet start in straps.

- Feet should be raised no less than 20cms from the floor.

- Keep core tight and perform a pushup. Simultaneously as you lower into the push up bring the right knee out to meet the right elbow. Repeat the movement on the left hand side.


Chest fly’s:-

- Face away from the anchor point.

- Use an overhand grip and ensure the wrists stay in a neutral position.

- Stand more upright to make the exercise easier.

- Walk feet further back to make the exercise more challenging.

- Arms go out to the side of the body at the same level of the shoulders. Keep the elbows slightly bent throughout the movement.



Archer push ups:-

- Face away from the anchor point.

- Use an overhand grip and ensure the wrists stay in a neutral position.

- Stand more upright to make the exercise easier.

- Walk feet further back to make the exercise more challenging.

- 1 arm goes out to the side of the body (akin to a chest fly) and at the same time the other arm moves straight down (like a pushup).

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