Extension and flexion of the arms while standing (chest press) ► chest press

Partner work

1 trainee & 1 helper ► note change of position
(= double the time required; for lesson planner see Organisation Kraft: Info button Execution)

Exerciser: Stand in a walking position (or with feet parallel) with your back to your partner and hold the loops of the elastic bands at the sides at chest height, bring your arms forwards and move your hands towards each other (chest press).
Partner: Hold the gymnastics bar behind your back at shoulder-width height.

Attention:
Move your shoulders and arms, not your upper body. Elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). Shoulders are fixed and pushed down towards the hips.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less or reduce the distance to your partner.

Harden:
Choose stronger elastic bands; roll up the elastic bands more or increase the distance to your partner.

1 gymnastic stick with elasticated strap