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Chest: Push-up, One Arm Raised Aside

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini)
Secondary: Legs, Back (quadrizeps, erector spinae)

This exercise is suitable only for very advanced useres. It requires a very good physical stability and
tremendous support force in the arm muscles. The exercise is performed insingle-handle mode.

The following figures illustrate the exercise Push-up, One Arm Raised Aside:

sling-training_Brust_Push up ein Arm zur Seite anheben_1 sling-training_Brust_Push up ein Arm zur Seite anheben_2
Suspension Training Exercise For The Chest

Starting Position

The upper body is stretched and lowered. One
holds the handle of the VarioSling. The corresponding elbow is positioned well behind the shoulder. The palm facing backward. Both elbows are bent sharply. The feet are placed hip width apart. The entire torso and leg muscles
are tense.

Final Position

The torso and leg muscles are tense. The hand-
le-arm remains stretched. The other arm is ex-
tended  with  palm  open  sideways  at  shoulder
height and parallel to the ground. The legs are
positioned slightly more than hip width apart.

Movement 1

By simultaneously stretching both arms, the upper body is pushed up. As soon as the free arm has reached the maximum extension, it is raisedup to shoulder level. In this movement, the arm remains stretched. The arm with the VarioSling is stretched in the elbow.

Movement 2

Bring the side extended arm back before the body. The upper body is controlled brought back close to the ground by bending both arms.

Hint:

First attempts to execute the exercise slowly so that you can familiarize yourself with the high degrees of instability. Keep the body tension throughout the entire exercise and avoid a sagging of the hip.