What muscles does the Suspender Star Push-up work?

The Suspender Star Push-up primarily targets the chest, abs, and obliques while also engaging the shoulders, triceps, glutes, and upper legs. This combination makes it a full-body movement that builds strength and stability.

What equipment do I need for the Suspender Star Push-up and are there alternatives?

You need suspension straps, such as TRX, to perform the Suspender Star Push-up. If you don’t have access to them, you can modify the exercise by keeping your feet on the floor or using sliders to simulate the instability.

Is the Suspender Star Push-up suitable for beginners?

This is an advanced calisthenics exercise due to the instability and rotational movement. Beginners can start with regular push-ups or side plank push-ups on the floor before progressing to the suspended version.

What are common mistakes to avoid with the Suspender Star Push-up?

Typical mistakes include sagging hips, rushing through the rotation, and letting the straps swing excessively. Keep your core tight, move in a controlled manner, and maintain a straight body line to reduce the risk of injury.

How many sets and reps should I do for the Suspender Star Push-up?

For strength training, aim for 3–4 sets of 6–12 slow, controlled reps per side. If using it for core stability, perform 2–3 sets of 8–10 reps focusing on form rather than speed.

Are there safety tips I should follow for the Suspender Star Push-up?

Ensure the suspension straps are securely anchored and at the correct height before starting. Warm up properly, engage your core throughout, and avoid excessive torso rotation if you have shoulder or lower back issues.

What variations can I try to make the Suspender Star Push-up easier or harder?

To make it easier, keep both feet on the floor or reduce the rotation angle. For more challenge, slow down the movement, add a pause in the side plank position, or use a single strap for extra instability.

Suspender Star Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Other

Exercise Type

Reps Only

How To Do

Start in a push-up position with your feet in suspension straps and hands shoulder-width apart on the floor, keeping your body in a straight line. Lower your chest to the ground, then push up and rotate your torso, reaching one arm toward the ceiling into a side plank. Engage your core throughout to maintain stability and control.

Step-by-Step Instructions

Begin by attaching the suspension straps securely to an anchor point and adjust them to a suitable height. Place your feet into the foot cradles of the suspension straps, ensuring they are stable and secure.
Assume a push-up position with your hands placed shoulder-width apart on the ground, your body forming a straight line from head to heels. Engage your core to maintain stability.
Lower your chest towards the ground by bending your elbows, keeping your body aligned and your core tight. This is the push-up phase.
As you push back up to the starting position, rotate your torso to one side, extending the same-side arm upwards towards the ceiling. Your body should form a side plank position with one arm supporting you on the ground and the other arm pointing straight up.
Hold the side plank briefly, engaging your obliques and core for stability.
Return to the starting push-up position and repeat the movement, alternating sides with each repetition.
Perform the desired number of repetitions while maintaining proper form throughout the exercise.

Explore more chest exercises or other exercises in our exercise library.

Alternative Exercises

Push-Up to Side Plank

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Abs

Bodyweight

Rotate Push-Up

Chest

Shoulders

Bodyweight

Push-up (With Push-up Handles)

Chest

Other

Ring Dips

Chest

Triceps

Other

Frequently Asked Questions

What muscles does the Suspender Star Push-up work?: The Suspender Star Push-up primarily targets the chest, abs, and obliques while also engaging the shoulders, triceps, glutes, and upper legs. This combination makes it a full-body movement that builds strength and stability.
What equipment do I need for the Suspender Star Push-up and are there alternatives?: You need suspension straps, such as TRX, to perform the Suspender Star Push-up. If you don’t have access to them, you can modify the exercise by keeping your feet on the floor or using sliders to simulate the instability.
Is the Suspender Star Push-up suitable for beginners?: This is an advanced calisthenics exercise due to the instability and rotational movement. Beginners can start with regular push-ups or side plank push-ups on the floor before progressing to the suspended version.
What are common mistakes to avoid with the Suspender Star Push-up?: Typical mistakes include sagging hips, rushing through the rotation, and letting the straps swing excessively. Keep your core tight, move in a controlled manner, and maintain a straight body line to reduce the risk of injury.
How many sets and reps should I do for the Suspender Star Push-up?: For strength training, aim for 3–4 sets of 6–12 slow, controlled reps per side. If using it for core stability, perform 2–3 sets of 8–10 reps focusing on form rather than speed.
Are there safety tips I should follow for the Suspender Star Push-up?: Ensure the suspension straps are securely anchored and at the correct height before starting. Warm up properly, engage your core throughout, and avoid excessive torso rotation if you have shoulder or lower back issues.
What variations can I try to make the Suspender Star Push-up easier or harder?: To make it easier, keep both feet on the floor or reduce the rotation angle. For more challenge, slow down the movement, add a pause in the side plank position, or use a single strap for extra instability.