Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundBodyweight
Suspended Push Up
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Find a suspension trainer and adjust it to an appropriate height.
- 2
Stand facing away from the anchor point and hold the handles with an overhand grip.
- 3
Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
- 4
Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
- 5
Push through your chest and arms to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulderscore
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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