Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini)
Secondary: Legs (quadrizeps, gluteus max., iliopsoas)
This version of the chest press trains the explicit use of power for the preservation of balance. Arms and chest provide retention force (isometric muscle contraction).
The following figures illustrate the exercise Chest Press Hold with Knee to Chest:
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| Suspension Training Chest Exercises | |
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Starting Position The feet are hip width apart; one leg is solved from the bottom. The arms are stretched forward and placed under shoulder level. The palms point downwards and the weight is on both legs. |
Final Position The free leg is raised up to hip level and flexed in an angle of 90 degree in the knee joint. The arms are stretched forward remain under shoulder level. The weight is distributed on the supporting leg. |
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Movement 1 The upper body is lightly leaned forward while the arms are nearly stretched to keep the VarioSling under tension. This position is always kept. |
Movement 2 The free leg is lifted up to hip level and gets placed on the ground again under full control. |
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Hint: Keep your body and the VarioSling under tension while you move your leg. |
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