Push Day Workouts With Suspension

Push-day suspension workouts focused on chest, shoulder, and triceps development with straight-set effort targets, practical progression options, and realistic load guidance for home or gym strap setups.
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Workout 1

4 exercises12 sets

Push Day Workouts With Suspension Template

Chest, Triceps, Front Delts

A suspension-first push-day template using hard, repeatable straight sets with RIR-guided progression and optional external loading once top reps are consistently achieved.

  1. 1
    Close-Grip Push-Up (Bodyweight Bridge)
    anatomy
    anatomy
    1Exercise

    Close-Grip Push-Up (Bodyweight Bridge)

    Rest 2m

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 2

    Keep elbows stacked under wrists and avoid shoulder shrugging. Stop 1-2 reps before form breakdown.

  2. 2
    Suspension Chest Fly
    anatomy
    2Exercise
    Suspension Chest Fly

    Rest 2m

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Maintain ribcage control and slight elbow bend; move through full comfortable stretch.

  3. 3
    Suspension Front Raise
    anatomy
    3Exercise

    Suspension Front Raise

    Rest 1m 30s

    • 114 reps x 0 kgRIR 3
    • 214 reps x 0 kgRIR 2
    • 314 reps x 0 kgRIR 2

    Keep torso rigid and avoid lumbar extension compensation.

  4. 4
    Suspension Triceps Extension
    anatomy
    4Exercise

    Suspension Triceps Extension

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Lock shoulders down and keep elbows fixed to bias elbow extension.