Back position on the long bench, hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push one weight upwards to bring the almost stretched arm into the holding position and lower / bend back to the starting position.

Attention:
Do not fully extend the arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Extend both arms upwards simultaneously and lower them back to the starting position (do not bring the arms fully together in the holding position).

1 long bench
2 dumbbells

Lie on your back on the floor (legs may be raised), the upper arms of the bent arms lie flat on the floor and point to the respective side, the forearms point upwards in the direction of view (approximately 90 degrees at the elbow joint), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push a weight upwards to bring the almost stretched arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully extend your arm in the holding position; keep your back in contact with the floor while performing the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the front hold position).

2 dumbbells

Back position on the inclined long bench (long bench attached to the vaulting box or wall bars), hold the weight with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weight upwards to bring the almost fully extended arms into the holding position, then lower/bend the arms back to the starting position.

Caution:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Heavier:
More weight.

Variation:
Alternate between pushing one arm upwards and lowering it back to the starting position.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Sit on your back on the inclined flat bench, hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing diagonally backwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or hold the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor). Push the weight upwards to bring the almost fully extended arms into the hold position, then lower/bend the arms back to the starting position.

Attention:
Do not fully extend the arms in the hold position and do not place the weight completely on the chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms to the holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 flat bench
1 weight disc

2 dumbbells ► Variation of the exercise

Lying on your back on the inclined flat bench, hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing forwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or hold the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor), push the weight upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weight completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms to the holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 flat bench
1 weight disc

2 dumbbells ► Variation of the exercise

Sit on your back on the inclined long bench (long bench attached to the vaulting box or wall bars), hold the weight disc in front of your chest with your arms bent (elbows close to your body pointing forwards), grasp the edge of the weight disc with both hands (disc pointing horizontally to the floor), or clamp the disc between your palms for additional strain on your chest muscles (disc pointing horizontally to the floor).Push the weight upwards to bring the almost fully extended arms to the front holding position, then lower/bend the arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weight completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant II:
Replace the weight plate with dumbbells. Hold the dumbbells with a neutral grip so that the palms are facing the respective side, push the weights upwards shoulder-width apart to bring the almost fully extended arms into a holding position (without bringing the weights together), then lower/bend the arms back to the starting position.
Variant III:
Replace the weight disc with dumbbells. Grasp the dumbbells with a neutral grip and press them firmly against each other, palms facing each side, push the weights upwards to bring the almost fully extended arms into a holding position (press the dumbbells firmly together throughout the exercise), then lower/bend the arms back to the starting position.

1 vaulting box or wall bars
1 long bench
1 weight disc

2 dumbbells ► Variation of the exercise

Lying on your back on the inclined flat bench, hold the weights with your arms bent at an angle (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weight upwards to bring the almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.

1 flat bench
2 dumbbells

Sit on your back on the inclined flat bench, hold the weights in front of your chest with your arms bent (elbows pointing backwards), grasp the dumbbells with a neutral grip so that the backs of your hands are pointing to the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant III:
Press dumbbells against each other during the entire exercise sequence.
Variant IV:
Replace dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

1 flat bench
2 dumbbells

1 weight disc ► Variation of the exercise

Sit on your back on the inclined flat bench, hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows pointing backwards), grasp the dumbbells with a neutral grip so that the backs of your hands are pointing to each side, push the weights upwards to bring your almost fully extended arms into the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press dumbbells firmly against each other during the entire exercise sequence.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Bench in a straight/flat position (flat bench) instead of at an angle or even in a decline position.
Variant II:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant III:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc horizontal to the floor) or grasp the weight disc with both hands at the edge (disc horizontal to the floor) for less strain on the chest muscles.

1 flat bench
2 dumbbells

1 weight disc ► Variation of the exercise

Lying on your back on the inclined flat bench, hold the weights with your arms bent at an angle (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weight upwards to bring the almost fully extended arms into a forward holding position, rotating the arms inwards during the movement (rotating the arms inwards) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Bench in a straight/flat position (flat bench) instead of in an incline or even decline position.

1 flat bench
2 dumbbells

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars), hold the weights in front of your chest with your arms bent (elbows pointing backwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Alternately push one arm up and lower it back to the starting position.
Variant II:
Press dumbbells against each other during the entire exercise sequence.
Variant III:
Replace dumbbells with a weight disc. Hold the weight disc with both hands at the edge (disc horizontal to the floor), or clamp the disc between your palms for additional strain on the chest muscles (disc horizontal to the floor).

1 vaulting box or wall bars
1 long bench
2 dumbbells

1 weight disc ► Variation of the exercise

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars), hold the weights in front of your chest with your arms bent and press the dumbbells against each other (elbows pointing backwards), grasp the dumbbells with a neutral grip so that your palms are facing the respective side, push the weights upwards to bring your almost fully extended arms to the holding position, then lower/bend your arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not place the weights completely on your chest when lowering. Press the dumbbells firmly against each other throughout the exercise.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Hold the weights shoulder-width apart instead of pressing the dumbbells against each other.
Variant II:
Replace the dumbbells with a weight disc and pinch the disc between your palms (disc facing horizontally towards the floor) or hold the weight disc with both hands at the edge (disc facing horizontally towards the floor) for less strain on the chest muscles.

1 vaulting box or wall bars
1 long bench
2 dumbbells

1 weight disc ► Variation of the exercise

Back position on the inclined long bench (long bench attached to the vaulting box or wall bars), hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip, so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into a holding position, rotating the arms inwards during the movement (turn the arms in) so that the palms are facing each other in a neutral grip. Then rotate the arms out in the reverse sequence of movements and lower/bend them back to the starting position (rotational grip).

Attention:
Do not fully extend the arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

1 vaulting box or wall bars
1 long bench
2 dumbbells

Lying on your back on the inclined flat bench, hold the weights with your arms bent at an angle (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push one weight upwards to bring the almost extended arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully straighten your arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variant I:
Extend both arms upwards at the same time and lower them back to the starting position (do not bring your arms fully together in the holding position).
Variant II:
Bank in a straight/flat position (flat bench) instead of in an incline or even in a decline position.

1 flat bench
2 dumbbells

Back position on the inclined long bench (long bench attached to the Swedish box or wall bars), hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, alternately push a weight upwards to bring the almost stretched arm into the holding position and lower/bend back to the starting position.

Attention:
Do not fully extend the arm in the holding position.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Extend both arms upwards simultaneously and lower them back to the starting position (do not bring the arms fully together in the holding position).

1 vaulting box or wall bars
1 long bench
2 dumbbells

Exerciser: Stand in a stepping position with your back to your partner and hold the elasticated loops above your head with both hands (arms bent, hands together), stretch your arms against the resistance of the elasticated loops (tricep press), keeping your elbows fixed in place (move your forearms from the horizontal to the vertical position).
Partner: Hold the gymnastics bar in a shoulder-width stance at buttock height behind your back.

Attention:
The upper arms are fixed/stable and are next to the ears, the movement only takes place in the elbows. Keep the abdominal and back muscles tensed throughout the exercise (do not allow yourself to be pulled into a hollow back).

Lighten:
Choose less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Choose stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Progression I:
Adjust the sling trainer to a short length, take a step position facing the sling trainer, hold on to the handles with your hands (neutral grip) and lean back, pull your upper body forwards and return to the starting position (bend and stretch your arms). Support the movement with your legs (push off with your back leg when lifting your upper body).

Progression II:
Analogue progression I, but choose a stance with parallel feet closer to the attachment point.

Attention:
Keep body tension, do not let hips sag, pull handles towards you (for both progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

1 sling trainer

Progression I:
Adjust the sling trainer to a long length, take a stepping position with your back facing the sling trainer, hold the handles with your hands (overhand grip) and stretch your arms forwards, move your body forwards/downwards like a push-up and return to the starting position (bend and stretch your arms).

Progression II:
Analogue to progression I, but with feet parallel (slightly wider than shoulder width).

Progression III:
Analogue to progression II, but with one leg stretched out to the side (not touching the floor). After half the repetitions/time, change the supporting leg (possibly organisation = 2 exercises, train both sides).

Progression IV:
Analogue to progression II, but at a steeper angle (the closer the upper body is to the floor, the more challenging).

Attention:
Keep body tension, do not let hips sag, elbows bent approx. 45 degrees from the upper body ("A" shape with the arms), shoulders are fixed and pushed down towards the hips (for all progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

1 rung wall column (attachment)
1 sling trainer

Kneel with your upper body upright. Hold the weight with both hands behind your head (arms bent accordingly, elbows pointing diagonally forwards at head height). From this position, straighten your arms and bring them down diagonally to the left side of your body (at an angle of approximately 45 degrees, weight at hip height). Then bend your arms back to the starting position.

Attention:
Keep your upper body upright and tense your core.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc/dumbbell/kettlebell

Kneel with your upper body upright. Hold the weight with both hands behind your head (arms bent accordingly, elbows pointing diagonally forwards at head height). From this position, straighten your arms and bring them down diagonally to the right side of your body (at an angle of approximately 45 degrees, weight at hip height). Then bend your arms back to the starting position.

Attention:
Keep your upper body upright and tense your core.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc/dumbbell/kettlebell

Kneel with your upper body upright. Hold the weight with both hands behind your head (arms bent accordingly, elbows pointing diagonally forwards at head height). From this position, straighten your arms and bring them down diagonally to one side of your body (at an angle of approximately 45 degrees, weight at hip height). Then bend your arms back to the starting position.

Attention:
Keep your upper body upright and tense your core.

Lighten:
Less weight.

Harden:
More weight.

1 weight disc/dumbbell/kettlebell

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 whole 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 entire 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. Alternately or in a free rhythm, the punching or leading hand is extended straight forwards (punching movement). In contrast to the straight line with the punching hand, there is little or no rotation of the upper body during the straight line with the lead hand.

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

Lighten:
Smaller movements/lower intensity of the punching movement (less rotation when moving with the punching hand).

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

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

Stand upright with your feet shoulder-width apart (legs parallel), arms bent in front of your body (elbows at chest height), hands closed, alternately extend one arm diagonally forwards (open fist, palm facing downwards) and turn your upper body at the same time.

Attention:
Always hold your arms up (hands at eye level).

Lighten:
Smaller movement (less rotation).

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

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

Sitting, legs drawn up and slightly raised off the floor (knees by the chest), upper body upright, arms in front of the legs (pointing forwards in the direction of gaze), stretch the legs, simultaneously lean back with the upper body and bring the arms back towards the body/bend the arms so that the hands touch the chest (rowing movement). Then reverse the sequence of movements by pulling/angling your legs back to the starting position, stretching your arms again and straightening your upper body.

Attention:
Do not put your legs (and upper body) down.

Lighten:
Extend your legs less; only hold the centre position.

Harden:
Additional weight on/on the legs; hold additional weight on the arms/in the hands.

2-4 weight cuffs/2 weight balls/1 weight disc/(medicine) ball/sandbag/2 dumbbells ► Make the exercise more difficult (additional weight)

Sitting, legs drawn up and slightly raised off the floor (knees by the chest), upper body upright, hold the pistol in both hands with outstretched arms in front of the knees, stretch the legs, lean back with the upper body at the same time and bring the arms (pistol) back towards the body/bend the arms so that the hands touch the chest (rowing movement). Then reverse the sequence of movements by pulling/angling your legs back to the starting position, stretching your arms again and straightening your upper body.

Attentkin:
Do not lower your legs (and upper body).

Lighten:
Extend your legs less; only hold the centre position.

1 pistol (neutralised)