Several manufacturers offer suspension training systems which use trapeze principles to enhance body weight exercises. The trapeze is a series of straps or cables that attach overhead to a ceiling stud, a special apparatus or to a stable piece of exercise equipment, like a large jungle gym. The ends of the cords have loops, handles or a pole to grasp for push up exercises. You can adjust the difficulty of your push-up by changing positions to shift the amount of body weight you are moving in your exercise. Consult with your physician before starting any new exercise program.
Beginner
Work your arms, abs and chest with this exercise, according to Adam Campbell, author of "The Men's Health Big Book of Exercises." Grasp the handles or loops, and extend your arms straight in front of your shoulders. Walk forward from the ceiling mount as far as possible without raising your arms. When you cannot walk any farther, engage at your armpit and take a step back with one leg, leaning your body weight into the cords. Stand with your legs shoulder width apart, in a split stance. Keep your shoulders stable as you perform five to 10 push-ups. In the bent-elbow position, your hands should come in to your armpits. Do not allow your shoulders to float up.
Intermediate
Change the intensity of the trapeze push-up by stepping your legs together to challenge your stability. Alternatively, take one step closer to the ceiling mount so that your body is closer to the floor than it was in the beginner exercise, according to the American Council on Exercise website. Keep your shoulders down as you perform your push-ups. Choose a position where it is challenging to perform more than 12 repetitions.
Advanced
You can maximize the amount of body weight and resistance in your push-up by changing your position. From the intermediate position, walk your body under the ceiling mount. You'll find yourself oriented in a traditional push-up position, but elevated off the floor, since your hands are in the trapeze loops. Keep your shoulders away from your ears as you perform five to 10 push-ups. When this becomes easy, try holding the straight-arm position and the bent-arm position for three breaths before moving to the next push-up.
Options
Vary the effects of your push-ups by changing your hand hold, arm movement or stability point. Hand hold options include: palms-down, palms-in and hands twisting from palms-in to palms-down during the movement. Choose between tucked elbows or wide elbows for your arm movements. Add more instability to your push-ups by placing your feet on a foam roller, a ball or in another set of loops in a second trapeze unit.
References
- "The Men's Health Big Book of Exercises"; Adam Campbell; 2009
- ACE: TRX Chest Press
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