Post by maxson on Nov 16, 2006 14:18:53 GMT -5
Suspended pushups build upper body mass and stability. In the most basic movement, attach two chains or blast straps (from EliteFTS) to the top of a power rack. The D-handles should be about 2 - 5 inches off the floor and your feet should be elevated.
Here is a vid:
media.putfile.com/Jason-Sus-pushups
Here are a few variations to make the movement even more fun:
Variation# 1. Suspended Pushups with Chains across Back
If you are a real stud like Greg Crook, you can add chains across your back. I have copied and pasted Greg's log from Sept so you can see what he does and his comments.
Greg's training log
--------------------------------------------------------------------------------
9/29 upper accessory
chain suspended push ups
bodyweight x10
" " x10 w/20lbs of chain across my back
" " x10 w/40lbs
" " x10 w/55lbs
" " x10 w/70lbs
These were great I highly recommend them
Here is a picture for reference, it’s not chain suspended, but there are chains across the guy’s back.
Variation# 2. Suspended Pushups with Band around Back
Here is another method to accommodate resistance.
media.putfile.com/CHAIN-SUSPENDED-PUSH-UPS-BAND-RESISTED---White
Variation# 3. Suspended Band Push-ups
If you are really glutton for punishment, choke two strong bands at the top of the rack, and put your hands in the bottom of them. This setup increases the use of stabilizers even more because of the nature of the bands. I have not tried this myself, but it looks very difficult. It probably falls within the same category as the bench press with kettlebells or plates dangling from the bands, which can be very chaotic.
Try it out.
Steve
Here is a vid:
media.putfile.com/Jason-Sus-pushups
Here are a few variations to make the movement even more fun:
Variation# 1. Suspended Pushups with Chains across Back
If you are a real stud like Greg Crook, you can add chains across your back. I have copied and pasted Greg's log from Sept so you can see what he does and his comments.
Greg's training log
--------------------------------------------------------------------------------
9/29 upper accessory
chain suspended push ups
bodyweight x10
" " x10 w/20lbs of chain across my back
" " x10 w/40lbs
" " x10 w/55lbs
" " x10 w/70lbs
These were great I highly recommend them
Here is a picture for reference, it’s not chain suspended, but there are chains across the guy’s back.
Variation# 2. Suspended Pushups with Band around Back
Here is another method to accommodate resistance.
media.putfile.com/CHAIN-SUSPENDED-PUSH-UPS-BAND-RESISTED---White
Variation# 3. Suspended Band Push-ups
If you are really glutton for punishment, choke two strong bands at the top of the rack, and put your hands in the bottom of them. This setup increases the use of stabilizers even more because of the nature of the bands. I have not tried this myself, but it looks very difficult. It probably falls within the same category as the bench press with kettlebells or plates dangling from the bands, which can be very chaotic.
Try it out.
Steve
