Suspended Push-Up

طريقة الأداء

1. 01Anchor your suspension straps securely to the top of a rack or other object.
2. 02Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
3. 03Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
4. 04Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.