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

The shoulder press or “Australian Press” is one of the most intensive exercises that can be realized with the own body weight. Primarily the neck and arm muscles get trained. It requires an enormous body tension and is only applicable for advanced persons.

The following figures illustrate the exercise Shoulder Press Both-Legged:

sling-training_Schulter_Schulterpresse beidbeinig_1.jpg sling-training_Schulter_Schulterpresse beidbeinig_2.jpg
Suspension Training Exercise For Extreme Shoulder Workout

Starting Position

The body is in a nearly vertical position towards the bottom. Both legs are hung up in the loops with the ankles or shins, depending on the desired intensity. The arms are stretched and placed 15-30cm laterally of the head. The Back is upright and the gluteal and ischiocrural muscles are tensed.

Final Position

Both elbow joints are flexed about 90 degree. The head is over the bottom. All muscle groups are tensed. Upper body and legs build one line.

Movement 1

Starting in a Push-Up position the body moves into the starting position with the desired inclination angle. By flexing the arms, the head is approximated to the bottom while the body tension is fully maintained.

Movement 2

With the support of the back shoulder arm and chest muscles the upper body is pushed upwards again.


The more vertical your body is positioned, the more difficult the exercise is. Avoid a bending in the hip. The back should always be straight!