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Verfügbare Sprachen
Verfügbare Sprachen
Position: Lie down on your stomach, feet behind the foams at heel level.
Movement: bring your heels as close as possible to the buttocks, breathing out. Come back in starting position,
holding the weight. Hips should not move.
Muscles: legs
Incline push up
Position: inclined bench, lie on your back, head rested on the back rest. Hold the bar slightly higher than your
shoulders width.
Movement: bring the bar towards your chest, breathing in. Push the bar slowly, breathing out, elbows on the side.
Come back in starting position holding the weight. The lower back should stay straight on the bench.
Muscles: Pectorals (upper part), Triceps, back Deltoids.
Push up
Same exercise with flat bench. This movement requests all pectoral muscles.
Military push up
Position: flat bench, sit one leg on each side, back straight. Hold the bar slightly higher than your shoulders width.
Movement: Bring the bar in front of you at shoulder level. Lift the bar slowly above your head, breathing out and
elbows on the side. Come back in starting position holding the weight. The lower back should stay straight on the
bench.
Muscles: Pectorals (higher part), Triceps, back Deltoids.
Variation: Same movement but behind your head, starting on your neck.
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