Sit upright with your legs stretched out on the floor, hold a dumbbell in each hand and place your arms at an angle next to your body (elbows pointing downwards close to your body, forearms pointing horizontally upwards, dumbbells at shoulder height). Extend your arms overhead (hold them up) and lower them back to the starting position.

Attention:
Always keep your back straight (body tension).

Lighten:
Bend your legs (slightly); less weight.

Harden:
More weight.

2 dumbbells

In a seated position, slowly push the bar upwards and return to the starting position.

Starting position:
- Sitting on the chair/flat bench, upper body erect (torso tensed)
- Hold the bar with an overhand grip, wrists fixed (no bending), elbows approximately at chest height.

Final position:
- Arms almost fully extended in a high position

Attention:
Avoid a hollow back position (tense your stomach), shoulders (especially shoulder blades) remain low. Arms always move at the same angle as the bar.

1 strength tower/machine ► shoulder push-up
1 chair/flat bench

Sit upright on the long bench (or the Swedish box top), arms bent at shoulder height with the dumbbells in your hands (right angle at the elbow joint), palms facing forwards (overhand grip), bring your arms/dumbbells together above your head and lower them back to the starting position.

Attention:
Do not fully extend your arms, straight back (possibly back against a wall), actively tense your torso.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Exercise performed in a standing position.
Variant II:
After each exercise, bring your arms/dumbbells together in front of your head (elbows at shoulder height) with your palms facing your face.

1 long bench or 2 vaulting box elements (incl. upper section)
2 dumbbells

While seated (body slightly forward), bend the arms (elbows close to the body at about chest height), press down on the handles (holding them in the upper grip) and return to the starting position (stretch and bend the arms).

Starting position:
- Sitting with arms bent
- Straight back stretched, with the upper body leaning slightly forwards

Finishing position:
- Arms almost stretched (pointing towards the floor)

In a seated (or kneeling) position, hold your almost straight arms up, slowly bring the bar behind your head and back to the starting position.

Starting position:
- In a seated or kneeling position, upper body upright (torso tensed)
- Arms almost fully extended in upright position, hold bar in upper grip.

Finishing position:
- Pull bar behind head
- Torso remains upright

Attention:
Exercise for advanced users. Only perform this exercise if you have shoulder mobility (bring both arms overhead behind your head without compensating in the lumbar spine with a hollow back)! Keep your shoulders low.

Variant:
The wider the grip, the more the upper back and shoulder muscles are used.

1 weight tower/machine ► cable pulley (high)
1 chair/flat bench (optional)

Practitioner: Stand upright with a shoulder-width stance frontally facing your partner at a distance of approximately one arm's length and hold their hands at chest height, bend and stretch the arms to tilt the upper body forwards and return to the starting position (chest press, push the arms out forwards and pull them towards the body).
Partner: Standing upright, counter the movement of the active participant.

Attention:
Elbows bent approx. 45° from the upper body ("A" shape with the arms), shoulders are fixed and pushed down towards the hips.

Lighten:
Less resistance/pressure from your partner.

Harden:
Stronger resistance/pressure from your partner.

No material required

Hold an object (e.g. rucksack, weight disc, sandbag, tyre) with both hands at chest height and lift it by stretching your arms above your head, then bend your arms to return the object to the starting position.

Attention:
Keep your back straight.

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 weight disc/(medicine) ball/sandbag/fighting backpack

1 helmet/1-2 PET bottles (1.5 litres) ► make the exercise easier

1 tyre (PUCH) ► make the exercise more difficult (additional weight)

A distinction is made between the left-handed and right-handed stance. Right-handers take the left stance (left foot in front), while left-handers take the right stance (right foot in front). The left-hand stance: The left foot is placed one step forwards from a parallel stance approximately shoulder-width apart so that the right hand is behind. The right hand corresponds to the striking hand, the left hand to the leading hand. The distance between the two feet is approximately one shoulder width, with the feet on a diagonal to each other. The front foot stands on the entire sole, the heel of the back foot is raised. Both feet point forwards and the weight is evenly distributed over both legs. The front shoulder is turned slightly inwards. The whole body is slightly crouched, the knees are slightly bent and soft. The striking hand is placed in front of the chin and rests against the body. The lead hand is in front at eye level. The fists point outwards with the back. The arms are in front of the body and the elbows point downwards so that the arms cover the body. Alternate one arm in front of the other (circular movement), keeping the elbows practically stable at the same height.

Attention:
Always hold your arms up (chin or eye level).

Lighten:
Lower your elbows (circular movements at chest height).

Harden:
Hold additional weight on your arms or in your hands.

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult (additional weight)

Stand upright, elbows fixed at the waist, almost straight arms holding the bar in front of the body at hip height. Slowly pull the bar up towards your chest in a controlled manner and return to the starting position. The movement comes from the elbow joint.

Starting position:
- Stand upright (shoulder-width apart or in a lunge)
- Arms are almost straight, elbows are fixed at the waist
- Grip the bar in front of the body at hip height

Finishing position:
- Bar at chest height with arms bent
- Elbows still fixed at the waist
- Upper body position remains stable

Attention:
If you use too much weight, there is a risk that you will work with momentum and therefore put more strain on the back muscles and less on the arm flexors. Position your arms in front of your body and always extend your arms as far as they will go. Keep your shoulders fixed (press towards your hips).

1 weight tower/machine ► cable pulley (deep)

Stand upright (feet parallel or slightly offset), hold object (e.g. tyre or rucksack) above head with arms almost outstretched, bend and stretch arms (bring object behind head, movement in elbow joint, upper arms stable).

Attention:
Tighten your stomach, straight back, elbows remain shoulder-width apart in the same place at head height.

Lighten:
Less weight.

Harden:
More weight.

1 tyre (PUCH)/fighting rucksack/weight plate

1-2 PET bottles (1.5 litres)/1 helmet ► make the exercise easier

1 sandbag/tyre (DURO) ► make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, hold the object (e.g. rucksack) at hip height with your arms hanging straight, raise the rucksack to your chest by bending your arms and lift it over your head to stretch your whole body. Lower the object again by reversing the sequence of movements.

Attention:
Work without momentum if possible, avoid a hollow back position in the end position (actively tense the torso), fix the shoulders (press towards the hips).

Lighten:
Less weight/load.

Harden:
More weight/greater load.

1 combat rucksack/(medicine) ball

1 helmet ► make the exercise easier

1 weight disc/sandbag/tyre (PUCH) ► make the exercise more difficult (additional weight)

Stand upright with your feet shoulder-width apart, feet in the loops, hold the gymnastics pole behind your head with both hands, elbows bent and close to your head, back of your hands pointing downwards, stretch your (lower) arms and bend back to the starting position.

Attention:
Movement only takes place in the elbows, which remain close to the head, no hollow back (tense torso).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Stand upright with your feet in the loops, hold the gymnastics pole at about hip height in front of your body, close the upper grip of your hands in the centre of the pole (palms facing down), pull your hands close to your body up to chest height and lower them back to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable), no hollow back (tense torso).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Attach the elastic band to the wall bars (or e.g. a tree) slightly above head height, take a stepping position facing the elastic band, upper body slightly bent forward, arms bent (hands approximately at chest height) and hands holding the elastic band (the band is taut), upper arms resting against the body, stretch arms and bend back to starting position without changing the position of the elbows (only the elbow joint moves).

Attention:
The upper body and upper arms do not move (the movement only takes place in the forearms).

Lighten:
Select a rubber band with less resistance.

Harden:
Select a rubber band with greater resistance.

1 elasticated rubber band
1 wall bar/tree

Stepping position, step onto the centre of the elastic band with your front foot, hold the band slightly in front of your body at about hip height with your arms hanging down, bend your arms (bring your hands to your chest) and stretch back to the starting position, keeping your elbows close to your body.

Attention:
Movement only takes place in the elbows (do not lean backwards with your upper body for support).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Stand upright, shoulder-width apart, hold one end of the elastic band in front of your chest with your arms bent, with the band running behind your body (approximately armpit height), stretch your arms and bend back to the starting position.

Attention:
Do not pull your shoulders up/to your neck.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with greater resistance.

Variation:
Fix the band behind the body at shoulder height on the wall bars/on the tree.

1 elasticated rubber band

1 wall bar/tree ► variation of the exercise

Light step stance or upright, shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band at shoulder height on the wall bars (on the tree), arms stretched out horizontally forwards (backs of hands pointing upwards), pull your elbows back at shoulder height, bringing your hands towards your chest and pulling your shoulder blades together.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band
1 wall bar/tree

Stand shoulder-width apart in the centre of the elastic band, knees slightly bent and upper body tilted forwards, arms straight and hanging downwards, grasp one end of the elastic band with each hand, elbows close to the body backwards/upwards (pull shoulder blades together; pull hands towards chest) and return to starting position.

Attention:
Keep your upper body stable, do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

Standing upright, hold the barbell close to your body at shoulder height. Slowly push the weight up vertically and then return to the starting position.

Starting position:
- Stand upright with shoulders wide apart and back straight, torso tensed
- Hold the barbell in front of your shoulders

Finishing position:
- Hold the barbell high
- Arms (almost) fully extended, wrists fixed

Attention:
Work without momentum so that the movement comes from the shoulders.

Variant I:
The barbell can be lowered alternately once in front of and once behind the head.
Variant II:
To prevent support from the legs, the exercise can also be performed in a seated position.

1 barbell

Stand with your feet hip-width apart and hold the barbell with an underhand grip with your arms hanging at thigh height. The hands grip the bar at shoulder width, with the upper arms resting against the body. Bend your arms to bring your hands towards your chest (barbell at shoulder height), whereby the movement only comes from the elbow joint, the rest of the body does not move. The weight is then slowly lowered to the starting position (arms almost fully extended).

Starting position:
- Stand with hips wide apart
- Barbell in lower grip at thigh level, arms (almost) straight
- Upper arms close to body

Finishing position:
- Arms bent, elbows pointing downwards and fixed
- Bar at shoulder height

Attention:
Only work with as much weight as you can control. If the load is too heavy, you will automatically lean back and work with momentum, which puts more strain on the back and less on the arm flexors.

Variant:
The exercise can also be performed with 2 dumbbells.

1 barbell

2 dumbbell ► variation of the exercise

Stand upright shoulder-width apart, hold the assault rifle at hip height with outstretched hanging arms (barrel parallel to the ground), bend your arms and bring the rifle to your chin, then raise the weapon to a high hold (arms outstretched above your head) and return to the starting position using the reverse sequence of movements.

Attention:
Work without momentum if possible, avoid a hollow back position in the end position (actively tense the torso), keep the shoulders fixed (press towards the hips).

Variant:
From the centre position, also bring the assault rifle into a forward hold and back to the chest.

1 assault rifle (neutralised)

Stand upright (feet parallel or slightly offset), hold a weighted disc above your head with your arms almost outstretched, bend and stretch your arms (bring the disc behind your head, movement in the elbow joint, upper arms stable).

Attention:
Tighten your stomach, straight back, elbows remain shoulder-width apart in the same place at head height.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc

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

Stand upright with your arms outstretched at chest height, holding a weight disc between your hands (disc horizontal to the floor), bend your arms to move your hands/the weight towards your chest (keep your elbows close to your body), stretch your arms to bring the weight disc back to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable and upright, no leaning forwards or backwards).

Lighten:
Less weight.

Harden:
More weight.

1 weight disc

Stand upright with the cable pulley at the side of the upper body (left) at about body height. The cable pull is attached at approximately abdominal height. Grasp the handle of the cable pull with both hands. The arms are bent so that the hands are at the navel and the elbows are close to the body. From this position, stretch your arms forwards (approximately to chest height). Then bend your arms back to the starting position.

Attention:
Keep the hull stable (constant tension). The weight should not be put down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

1 weight tower/machine ► cable pulley (mid-high)