Instructions:
- 1Position yourself in a plank position with one arm holding the suspension strap
- 2Bend your elbow of the arm holding the strap to lower your body towards the floor
- 3At the same time, lift the opposite leg from the floor
- 4Push up through the hand holding the strap, straightening your arm and returning to the starting position
- 5Repeat the exercise with the other arm and leg
Tips:
- Engage your core to maintain balance
- Concentrate on pushing down the strap rather than pushing yourself away from it
- Keep your lifted leg in line with your body to avoid strain
- Avoid locking your elbow when you're in the top position
Suspender One Arm Leg Push-up: Boost Your Chest Workout
The Suspender One Arm Leg Push-up is an innovative exercise that targets the chest while engaging multiple muscle groups, making it an excellent addition to any fitness routine. Utilizing suspension equipment, this exercise develops strength, stability, and coordination.
To perform the Suspender One Arm Leg Push-up, you'll need a suspension trainer, often known as a TRX or similar device. Begin by suspending the straps and adjusting them to the appropriate length. This effective push-up variation not only builds upper body strength but also challenges your core and lower body. Here’s how to execute it:
- Set the suspension straps to the desired height.
- Grab one strap with one hand and walk your feet back into a planking position, keeping your body in a straight line from head to heels.
- With your free hand, extend your leg outward and perform a push-up by lowering your chest towards the ground.
- Push back up to the starting position and repeat.
Here are some tips to ensure an effective and safe workout:
- Engagement: Keep your core engaged throughout the movement to maintain body alignment.
- Control: Focus on controlled movements rather than speed to maximize muscle engagement.
- Modification: If you're new to this exercise, consider starting with both feet on the ground or using a lighter resistance to master the form first.
The Suspender One Arm Leg Push-up is sometimes referred to simply as the "One Arm Push-up with Suspension" or "Suspended Push-up." Regardless of the name, it can significantly enhance your chest training routine and improve overall functional strength.
Integrating this dynamic exercise will not only diversify your workouts but also help you achieve a stronger upper body and more defined chest. Whether you're at home or at the gym, the Suspender One Arm Leg Push-up is a versatile and effective choice for any fitness enthusiast.