Napra

Suspended Fallout

StrengthIntermediate AbdominalsChestLower backShoulders Suspension trainer
Suspended Fallout, step 1
1. Facing away from the anchor, hold the handles with straight arms in front of you; lean forward, body straight.
Suspended Fallout, step 2
2. Raise your arms overhead as your body falls forward without breaking at the hips. Pull yourself back with your abs.

How to do it

  1. Adjust the straps so the handles are at an appropriate height, below waist level.
  2. Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
  3. Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
  4. Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
  5. Pause during the peak contraction, and then return to the starting position.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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