Suspension Superman Pushups
TRX superman push-up at a steep forward lean — extreme chest and shoulder stretch under load.
Level: Intermediate
Primary: Chest
Secondary: Triceps
Movement: Isolation
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Suspension
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest and shoulders work through deep range under stretch. The triceps assist. The trunk braces violently against the lever.
How to perform
Setup
Face the anchor. Hold the handles with arms extended overhead at a steep forward lean.
Execution
Perform a push-up motion by bending the elbows as you lower the chest. The deep range of motion targets the chest and shoulders.
Common mistakes
- Sagging hips.
- Going too steep too soon.
- Cutting the range.
- Letting the body collapse.
- Soft trunk.
Progressions and regressions
Regress to standard suspension push-ups. To progress, increase the lean.
Programming notes
Advanced bodyweight chest. 3 sets of 5-10 reps, twice a week.
