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

Within this push-up variant, the body is put in a very unstable position. It demands an immensely
high level of body tension and balance ability. The exercise is done in single-handle mode and is
suitable only for advanced users.

These pictures illustrate the Suspension Training exercise Push-up, One-Legged, One Hand in the Loop

sling-training_Brust_Push up einbeinig, eine Hand am Griff_1 sling-training_Brust_Push up einbeinig, eine Hand am Griff_2
Suspension Training For Chest Workout

Starting Position

One hand grabs the handle of the VarioSling.
The palm facing to the rear and both elbows
are straight. Both hands are at equal distance
from the body. One leg which is diagonal be-
hind the grip is stretched backwards. The leg
forms a line with the back.

Final Position

The  upper  body  is  stretched  and  lowered.
One hand gripping the handle, the elbow is
positioned well behind shoulder. The palm fa-
cing backward. Both elbows are bent sharply.
The leg stays in the air while the whole body
is tensed.

Movement 1

The elbow joints are bent simultaneously. The elbow close to the VarioSling is flexed so far that  the  other  elbow  is  flexed  approximately  90  degrees.  Perform  compensation  movements if you have trouble keeping the balance.

Movement 2

By extension of the arms, the upper body is pushed back into the starting position.


You can intensify the exercise intensity by changing the flexion angle of the elbow joints of the arms or the distance between both arms. The less compensation movements  required, the better your body balance and your sense of coordination.