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Chest · Suspension Trainer
Suspension Trainer With Grips Push-Up to Side Plank
Suspension Trainer With Grips Push-Up to Side Plank is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and upper back assisting. It needs a suspension trainer. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
- Abdominals · Rectus Abdominis, Obliques
Secondary muscles
- Triceps · Triceps Brachii
- Upper Back · Trapezius, Rhomboids
How to do Suspension Trainer With Grips Push-Up to Side Plank
- Adjust the suspension trainer handles to about knee height. Place your feet in the handles and assume a push-up position with your hands placed directly under your shoulders, arms fully extended, and body in a straight line from head to heels.
- Perform a push-up by bending your elbows and lowering your chest towards the floor while keeping your body straight.
- Push back up to the starting position and rotate your body to the right as you reach the top, extending your right arm towards the ceiling to enter a side plank position.
- Return to the push-up position and repeat the movement, rotating to the left for the side plank. Repeat for the desired number of repetitions.
Form tips
- Perform the exercise on a non-slip surface to avoid slipping.
- Focus on smooth transitions between the push-up and side plank for fluid motion.
- Maintain even breathing to help keep your movements controlled and steady.
Suspension Trainer With Grips Push-Up to Side Plank alternatives
More pectorals exercises
Suspension Trainer With Grips Push-Up to Side Plank FAQ
What muscles does Suspension Trainer With Grips Push-Up to Side Plank work?
Suspension Trainer With Grips Push-Up to Side Plank mainly works the pectorals in the chest (Pectoralis Major, Deltoids, Rectus Abdominis and Obliques). The triceps and upper back work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Push-Up to Side Plank?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Push-Up to Side Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Push-Up to Side Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Suspension Trainer With Grips Push-Up to Side Plank burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Push-Up to Side Plank?
Other exercises for the pectorals include Side to Side Push Up, Side Push Up, Cobra Push Up and Modified Hindu Push Up.
For developers
Use Suspension Trainer With Grips Push-Up to Side Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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