Sit on your back on the inclined long bench (long bench attached to the vaulting box or wall bars) with your head closer to the floor than your legs (legs may be attached to the 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 towards the floor), or pinch the disc between your palms for additional strain on your chest muscles (disc pointing horizontally towards the floor), push the weight upwards to bring your almost fully extended arms into the front hold 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:
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 II:
Replace the weight disc with dumbbells. Hold the dumbbells with a neutral grip and press them firmly against each other, palms facing each other, push the weights upwards to bring the almost fully extended arms into the holding position (press the dumbbells firmly together during the entire exercise), then lower/bend the arms back to the starting position.
