Extension and flexion of the arms in push-up position / forearm support ► stair walk push up position

Partner work

Exercise both muscle groups ►Note the change of position
(= double the time required; for lesson planner see organization strength: info button execution)

One participant is in a forearm support, the other participant is in a push-up position to the side of their partner at torso height (the participants' body view corresponds to the letter "T"). The participant in the push-up position climbs onto their partner's back with their hands (one hand at a time, alternating the order, climbing stairs with their arms) and then descends back to the starting position.

Caution:
Tense the torso, do not let the pelvis sag (applies to both participants), elbows bent at an angle of approx. 45° from the upper body during the push-ups ("A" shape with the arms), shoulders are fixed and pressed down towards the hips.

Lighten:
Lower your knees (applies to both participants).

Harden:
Additional weight (on your back).

Lighten/harden:
Only hold the end position (= less strain on the upper body of the exerciser in the push-up position, but more strain on the core muscles of the exerciser in the forearm support).

Variant:
An additional push-up is performed on the partner's back.

1 weight vest/weight disc/sandbag ► make the exercise more difficult (additional weight)