Suspended Push-Up

Suspended Push Up Instructions

- A stable surface to anchor the rings

Positioning

1. Set Up the Rings: Adjust the rings so they are roughly at chest height. Ensure they are securely anchored.
2. Grip the Rings: Stand facing the rings, and grasp each ring with an overhand grip (palms facing down). Your hands should be about shoulder-width apart.
3. Body Position: Walk your feet back away from the rings until your body is in a straight line from head to heels. Your feet should be together and toes pointed. Engage your core to maintain a straight position.
4. Starting Position: Allow your body to hang with your arms fully extended. Your body should be at an angle to the floor.

Movement

1. Lowering Phase: Slowly bend your elbows to lower your chest toward the rings. Keep your elbows close to your body. Focus on lowering yourself while maintaining a straight line from your head to your feet.
2. Depth: Aim to lower yourself until your chest is just above the rings. Your goal is to create a slight stretch in your chest and shoulders.
3. Pushing Phase: Press through your palms to extend your arms and return to the starting position. Focus on squeezing your chest and engaging your triceps and shoulders as you push up.
4. Repetitions: Perform the desired number of repetitions (e.g., 8-12), maintaining control throughout the movement.

Tips for Beginners

- Start with a higher angle if needed (more upright position) to reduce difficulty.
- Keep your movements slow and controlled, focusing on form.
- Take breaks as needed and don’t rush through the repetitions.

Safety Precautions

- Ensure the rings are securely fastened before starting.
- Avoid overextending or locking your elbows at the top of the movement to prevent strain.
- If you feel discomfort or pain, stop and reassess your form or take a break.