Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini)
Secondary: Legs, Calf (quadrizeps, gastrocnemius)
The one-armed Chest Press is recommended for advanced users only. It requires a very high body tension. In addition to the shoulder and the abs and leg muscles the chest is additionally stressed. The exercise is performed in the single-handle mode.
The following figures illustrate the exercise Chest-Press One Armed:
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| Suspension Training Exercises For The Chest | |
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Starting Position Feet are hip width side by side, one arm stretched forward and positioned below shoulder height. The other arm is folded on the back. The body weight is on the balls of the feet. |
Final Position The elbow is flexed 90 degrees and at shoulder level. The hand is 25-40 cm at the sides of the body. The whole body is stretched and under tension. |
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Movement 1 The arm is bent at the elbow and the hand is guided next to the body. The upper body leans forward and downward. |
Movement 2 The upper body is raised again by an extension of the arm. |
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Hint: Bend your arm at the elbow up to 90 degrees maximum, because otherwise you lose control of the movement. Make sure that the shoulder stability will be preserved! Hold the body tension upright throughout the exercise and focus on a sufficent tension in your abs! By raising the arm you reduce the friction caused by the belts while generating a greater instability. |
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