Suspender Prone Ts

Muscles worked

Setup

1. Adjust the suspension trainer to mid-length and stand facing away from the anchor point.
2. Grasp the handles with an overhand grip and extend your arms directly in front of your shoulders.
3. Lean forward into a plank position, supporting your weight on the straps with your feet hip-width apart and your body at a 45-degree angle.

How to do it

1. Inhale and slowly open your arms out to the sides in a wide 'T' shape, lowering your torso toward the floor while keeping your arms nearly straight.
2. Maintain a rigid line from head to heels, ensuring your hips do not sag or your lower back does not arch.
3. Exhale and pull your hands back together to the starting position by squeezing your shoulder blades and engaging your rear deltoids.
4. Follow a controlled tempo: 3 seconds to open the arms, a 1-second pause, and 2 seconds to return to center.

Form checklist

• Keep your core and glutes braced throughout the entire range of motion.
• Maintain a very slight 'soft' bend in the elbows to protect the joint without turning the move into a press.
• Ensure your wrists remain neutral and do not curl or bend backward.
• Keep your gaze fixed on the floor slightly ahead of you to maintain a neutral cervical spine.

Pro tips

• Focus on 'tearing the straps apart' rather than just moving your hands to better engage the rhomboids and rear delts.
• Initiate the pull-back by retracting your shoulder blades first to ensure the upper back is doing the work rather than just the arms.

Make it harder

• Move your feet further back toward the anchor point to create a steeper body angle, increasing the gravitational load.
• Add a 3-second isometric hold at the widest point of the 'T' to maximize time under tension for the deltoids and obliques.

Frequently asked

What muscles does the suspender prone ts work?

The suspender prone ts primarily targets the lats and pectorals, and also works the abs, deltoids, erector spinae, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the suspender prone ts?

The suspender prone ts uses suspension trainer.

Is the suspender prone ts good for beginners?

The suspender prone ts is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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