Suspended Fallout

🎯 Abdominals🏋️ OtherIntermediateIsolationChest (2°)Lower back (2°)Shoulders (2°)

How to do the suspended fallout

  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.

Muscles worked

The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.

Even with a single joint doing the moving, the muscle is not working alone — the chest adds pushing force at the shoulder; the lower back keeps the spine from rounding; the deltoids stabilise the shoulder and add force at the top of the range.

Every exercise for:AbdominalsChestLower backShoulders

How this movement works

One joint changes angle and the resistance travels toward you along a single arc. Nothing is positioned to help, so tension stays where you aimed it and the usable load drops sharply against a multi-joint pull for the same muscle. Protect the range of motion; buying weight by shortening the arc defeats the point.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

These train the abdominals too, using equipment this one does not:

Difficulty

Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.

Of the 97 abdominals exercises in this database, 17 are listed at intermediate level.

Related exercises

Photos: free-exercise-db — public domain (Unlicense) Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.