Bend and stretch your arms in the push-up position (lower and raise your upper body). In the deep push-up position, place your elbows at the side of your body (do not move your elbows outwards). Back in the push-up position, move your hands one after the other to the top of the swinging box, alternate between bringing your hand crosswise to your shoulder (shoulder tap) and/or stretching it forwards in the push-up position on the swinging box element. Then step down to place your hands on the floor again. Start the exercise combination again, changing the starting position each time you move your arms.
Attention:
No hollow back, tense torso, elbows bent approx. 45 degrees from the body ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.
Lighten:
Supports in place (possibly raise arms slightly alternately). Alternate raising your arms slightly); replace moving your arms to the top of the box with another exercise, e.g. touching your shoulders alternately with your hand crosswise in a push-up position or stretching your arm forwards.
Harden:
Higher object (e.g. additional swing box element or long bench); additional weight (on the back); unstable surface for the legs.
Variant:
Also perform a push-up on the top of the swing box before or after moving the hand crosswise to the shoulder and/or extending the arms.
