Primary: Chest, Shoulder, Arms, Abdominals, Back (pectoralis, deltoideus, trizeps, abdomini, latissimus)
Secondary: Legs, Calf (quadrizeps, gastrocnemius)
Expand the chest press with the pullover to additionally stressed the large back muscles. Good coordination and balance are very important when doing this exercise.
The following figures illustrate the exercise Chest Press One Hand Pullover:
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| Suspension Training For The Chest |
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Starting Position DFeet are hip width side by side, arms stretched forward and slightly bent and positioned below shoulder height. With palms facing down. The body weight is on the balls of the feed. |
Final Position The upper body is significantly leaning forward with a straight back. An arm is inclined forward and upward and forms a straight line with the upper body. The palm is facing forward. The other arm is bent at the elbow a little more than 90 degrees and is leveled almost at shoulder height. The hand is 25-40 cm at the side of the body. Abdominal and back muscles are tense. |
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Movement 1 The upper body is moved forward by bending one elbow. Simultaneously, the other arm is stretched out forward and upward. |
Movement 2 With extension of the flexed elbow and returning the extended arm in front of the chest, the upper body is brought back into the starting position. |
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Hint: Make sure that the raised arm is permanently stretched or slightly bent, during the return movement to the starting position. This intensely works out the shoulder and back muscles. |
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