Suspension Close Grip Chest Press

Muscles worked

Setup

1. Adjust the suspension trainer straps to mid-length and stand facing away from the anchor point.
2. Grasp the handles with a neutral grip (palms facing each other) and extend your arms directly in front of your chest.
3. Walk your feet back toward the anchor point until your body is at a 45-degree angle, maintaining a straight line from head to heels.
4. Position your feet hip-width apart for stability or closer together to increase the balance challenge.

How to do it

1. Inhale and slowly lower your chest toward your hands by bending your elbows, keeping them tucked tightly against your ribcage.
2. Stop when your hands are level with your mid-chest, ensuring the straps remain clear of your upper arms to maintain constant tension.
3. Exhale and press through your palms to return to the starting position, focusing on a forceful contraction of the triceps and chest.
4. Maintain a controlled tempo, taking two seconds to lower and two seconds to press back up.

Form checklist

• Keep your core braced and glutes squeezed to prevent your hips from sagging or arching.
• Ensure your elbows stay tucked in toward your sides rather than flaring out.
• Maintain a neutral spine with your gaze fixed slightly forward on the floor.
• Keep the straps taut throughout the entire range of motion to ensure constant muscle engagement.

Pro tips

• Squeeze the handles as hard as possible to increase 'irradiation,' which helps recruit more muscle fibers in the arms and shoulders.
• At the top of the movement, focus on pushing your hands away from your body as far as possible to fully engage the serratus anterior.

Make it harder

• Move your feet further back toward the anchor point to increase the angle of lean and the percentage of body weight being lifted.
• Perform the exercise with one foot lifted off the ground to significantly increase the rotational stability demand on your core.

Frequently asked

What muscles does the suspension close grip chest press work?

The suspension close grip chest press primarily targets the triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the suspension close grip chest press?

The suspension close grip chest press uses suspension trainer.

Is the suspension close grip chest press good for beginners?

The suspension close grip chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps