Suspender One Arm Leg Push Up
Description
The suspender one arm leg push up is an advanced bodyweight move that places one foot in a suspension trainer while pressing with one arm. The combination demands serious shoulder, core, and balance strength.
Equipment Required
Suspender One Arm Leg Push Up Instructions
- Place one foot in a suspension trainer foot strap.
- Set up in a high plank with the other foot on the floor.
- Tuck one arm behind your back so only one supports your weight.
- Brace the core and lock the body into a straight line.
- Lower your chest toward the floor by bending the working elbow.
- Keep the elbow tucked at about 45 degrees from the body.
- Press back up to full arm extension through the working hand.
- Complete all reps on one side then switch.
Suspender One Arm Leg Push Up Form & Visual
Suspender One Arm Leg Push Up Benefits
- Builds elite unilateral pushing strength.
- Trains anti rotation and core stability.
- Develops shoulder stability with one arm support.
- Improves balance through the elevated foot.
- Advanced progression toward free standing one arm push ups.
- Hits the chest, triceps, and obliques together.
Suspender One Arm Leg Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Obliques
- Core
Suspender One Arm Leg Push Up Variations & Alternatives
- Single Arm Push Up
- Archer Push Up
- Suspension Trainer Push Up
- Spider Push Up
