Chain Suspended Push-Ups with Blast Straps
Category: Supplemental and Accessory
Muscles Targeted: Chest, Shoulders, Triceps
Exercise Description: This movement is performed by setting up Blast Straps around the top of a power rack or other stable object. You can set the handles as close or far away from the floor as you'd like. The closer to the floor, the harder the movement will be.
I've found it best to set the straps 4-6 inches off the floor. With this set-up you'll be able to get a very deep stretch and increase the range of motion, something you can't do with a barbell or a standard push-up.
Grab the handles and set your body up in a standard push-up position. Make sure your torso is rigid; don't allow your lower back to sag or raise your glutes in the air. Strive to keep your shoulders, hips and knees in a straight line. If you have difficulty maintaining this position, you can perform the push-ups while on your knees. This is often caused by a lack of ab and low back strength. (I often use the suspended push-up position to access core strength in athletes.)
To increase the difficulty of this exercise, try placing your feet on an elevated surface or a stability ball. Placing an exercise band behind your back is another great way to make this exercise more challenging. I've also found that using a variety of hand and elbow positions during your sets allows for great versatility.
Training Mistakes
• Rounding your back. This should be common sense, but I see it all the time. Keep your damn back straight.
• Not using a full range of motion. One reason for the straps is to allow you to go deep. Note: If you have shoulder problems or it hurts to go too low, then be smart, don't do it!
• Setting the straps too high. Unless you're pathetic and can’t do a push-up, then drop the straps down close to the floor.
Zitat von Dave Tate
Chain Suspended Push-Ups with Blast Straps
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