Extension and flexion of the arm in half-knee position (chest press) (right) ► one-arm chest press

Individual work

Half kneeling with the upper body straight (back facing the wall) and the right knee on the floor. The elastic band fixed at shoulder height is held with the (right) arm bent so that the hand is next to the chest (same side of the body - back of the hand facing the wall) and the elbow is close to the body. From this position, extend the arm forwards to chest height (keep the arm horizontal to the floor). then bend the arm to bring it back to the starting position.

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

Lighten:
Choose a rubber band with lower resistance.

Harden:
Choose a rubber band with greater resistance.

Variant:
In the starting position, the back of the hand points to the side; when the arm is pushed out forwards, the arm is rotated so that the back of the hand is pointing upwards in the end position.

1 elasticated rubber band
1 fastening elasticated rubber band