Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini)
Secondary: Legs, Calf (quadrizeps, gastrocnemius)

This classic exercise for chest and arms requires tension in the whole body. Additionally the abdominal- and leg muscles get trained. The focus is one the increased use of the chest muscles. Good body stability is very important.

The following figures illustrate the exercise Chest Press Wide:

sling-training_Brust_Chest Press weit_1 sling-training_Brust_Chest Press weit_2
Suspension Training Chest Exercises

Starting Position

The legs are hip width apart, the upper body is lightly bent forward and the weight is on the ball of the feet. The elbow joints are lightly flexed and on shoulder level.  The forearms are obliquely aligned to the side and the palms point towards each other.

Final Position

The elbow joints are clearly behind the body on at least shoulder level and flexed in an angle of 90 degree. The forearms point sloping forward and are also positioned on shoulder level. The upper body is widely bent forward. Back-and abdominal muscles are tensed. 

Movement 1

The upper body is clearly leaned forward by flexing the elbow joints. The elbows are kept on one level. The hands are hold very laterally.

Movement 2

By using the chest muscles and stretching in the elbow joints the upper body gets lowered back again.


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!