Primary: Chest, Legs, Abdominals (pectoralis, quadrizeps, ab-/adduktoren, abdomini)
Secondary: Shoulder, Arms (deltoideus, trizeps brachii)
In this variant of the Chest Press alongside balance and force the use of small gluteal muscles are trained to allow lateral raising of the leg. Arms and chest afford predominantly holding force (isometric muscle contraction).
The following figures illustrate the exercise Chest Press Holding with Abduction:
|Suspension Training Exercise For The Chest
The feet are hip width apart, one leg is in the air. The arms are bent in front of the body, and positioned well below shoulder level. The body weight is carried by the supporting leg. The upper body is tilted slightly forward and the VarioSling is under tension.
The back is straight. One leg is extended and raised to the side. The arms are bent in front of the body, and positioned well below shoulder level. The body weight is on the leg.
The upper is leaning slightly forward with almost stretched arm so that the VarioSling stays under tension. Hold this position.
The free leg is raised to the side, spread apart and then slowly guided back to the body.
The more you lean yourself forward, the more you stress your abdominals and the more intensity you get. Make sure to keep your body under tension!