In the push-up position, hold a dumbbell/kettlebell in one hand (left) with the other hand flat on the floor. In the push-up position, lift the dumbbell by bringing your elbow back towards your body (next to your ribcage). Then lower the weight back to the starting position in the push-up position (alternatively, do not lower the barbell). The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.
Starting position:
- Push-up position, one hand placed flat on the floor, the other hand resting on the barbell/kettlebell in a neutral grip
- Tension in the torso (no hollow back)
Finishing position:
- Dumbbell/kettlebell resting on/next to the body at approximately chest height
- Elbows of the arm to be trained bent behind the body and shoulder blades actively pressed together
- Tension in the torso maintained
Variant:
Combine the exercise with push-ups (i.e. after each repetition, you should take a break from the exercise).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)
.
