Secure the elastic band behind your body at approximately chest height to a stable anchor point. Grasp one end of the elastic band in each hand. Take a controlled step forwards into a stable stance so that the band is already slightly taut. Your feet should be planted firmly on the floor and your knees slightly bent. Your hands should be at chest height at your sides, with your elbows bent and positioned slightly below your shoulders. Keep your wrists as straight as possible. Tighten your abdominal and gluteal muscles and keep your upper body upright and stable. From the stable starting position, push both hands forwards in a controlled manner. As you do so, extend your elbows almost fully without jerking them through. Move your hands forwards in parallel or slightly towards the centre of your body. During the pushing movement, keep your upper body and pelvis as still as possible.
Keep your shoulders low and do not pull them up towards your ears. Briefly check your final position. Then slowly bend your elbows again and guide your hands back towards the starting position in a controlled manner. Actively slow down the return movement and prevent the resistance band from pulling your arms back uncontrollably. Maintain tension in the resistance band throughout the entire movement.
Attention:
The upper body is tilted sharply forwards or backwards; a pronounced hollow back results from a lack of core stability; the shoulders are pulled up significantly towards the ears; the elbows are raised excessively high; the movement is supported by momentum from the upper body; the arms are pulled back uncontrollably as they return; the wrists bend noticeably backwards or to the side; the stance is too unstable and the body is pulled backwards by the band; actively tense your abdomen and buttocks and keep your upper body stable throughout the entire movement; the elastic band must be securely fastened and must not come loose under load.
Lighten:
Use a resistance band with lower tension; stand closer to the attachment point to reduce the pre-tension; slightly reduce the range of motion; perform the movement deliberately slowly; pause briefly between repetitions and return to the stable starting position.
Harden:
Use a resistance band with greater tension; stand further away from the anchor point to increase the tension; hold the end position with your arms almost fully extended for 2–3 seconds; Consciously slow down the return movement over 3–4 seconds; perform the exercise with one arm and stabilise the torso against the resulting rotation; perform the exercise with one arm whilst keeping the opposite leg forward to increase the demands on whole-body stability.
