Stand upright shoulder-width apart, hold the assault rifle at hip height with outstretched hanging arms (barrel parallel to the ground), bend your arms and bring the rifle to your chin, then raise the weapon to a high hold (arms outstretched above your head) and return to the starting position using the reverse sequence of movements.

Attention:
Work without momentum if possible, avoid a hollow back position in the end position (actively tense the torso), keep the shoulders fixed (press towards the hips).

Variant:
From the centre position, also bring the assault rifle into a forward hold and back to the chest.

1 assault rifle (neutralised)

Exerciser: Stand in a walking position (or with feet parallel) with your back to your partner and hold the loops of the elastic bands at the sides at chest height, bring your arms forwards and move your hands towards each other (chest press).
Partner: Hold the gymnastics bar behind your back at shoulder-width height.

Attention:
Move your shoulders and arms, not your upper body. Elbows bent at an angle of approx. 45° from the upper body ("A" shape with the arms). Shoulders are fixed and pushed down towards the hips.

Lighten:
Choose less strong elastic bands; roll up the elastic bands less or reduce the distance to your partner.

Harden:
Choose stronger elastic bands; roll up the elastic bands more or increase the distance to your partner.

1 gymnastic stick with elasticated strap

Stand upright with your arms outstretched at chest height, holding a weight disc between your hands (disc horizontal to the floor), bend your arms to move your hands/the weight towards your chest (keep your elbows close to your body), stretch your arms to bring the weight disc back to the starting position.

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

Lighten:
Less weight.

Harden:
More weight.

1 weight disc

Stand upright with the cable pulley at the side of the upper body (left) at about body height. The cable pull is attached at approximately abdominal height. Grasp the handle of the cable pull with both hands. The arms are bent so that the hands are at the navel and the elbows are close to the body. From this position, stretch your arms forwards (approximately to chest height). Then bend your arms back to the starting position.

Attention:
Keep the hull stable (constant tension). The weight should not be put down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

1 weight tower/machine ► cable pulley (mid-high)

Stand upright with the cable pulley at the side of the upper body (right) at about body height. The cable pull is attached at approximately abdominal height. Grasp the handle of the cable pull with both hands. The arms are bent so that the hands are at the navel and the elbows are close to the body. From this position, stretch your arms forwards (approximately to chest height). Then bend your arms back to the starting position.

Attention:
Keep the hull stable (constant tension). The weight should not be put down at any time to keep the tension high.

Lighten:
Less weight.

Harden:
More weight.

1 weight tower/machine ► cable pulley (mid-high)

Stand shoulder-width apart on the elastic band, lean your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the end of the elastic band on the corresponding side at knee height. Bend your arms (bring your elbows up behind you) to tighten/stretch the band (hands at hip height). Then stretch your arms back to the starting position.

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band

When standing, grasp the bar with your hands and arms almost outstretched, bring the bar towards your stomach and back to the starting position.

Starting position:
- Stand shoulder-width apart, knees slightly bent
- Upper body tilted slightly forwards, back straight
- Arms are almost straight

Finishing position:
- Pull the bar up to your upper abdomen
- Bring your elbows as far back as possible.

Attention:
Always make sure your back is straight (keep your core tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up.

1 weight tower/machine ► cable pulley (deep)

Stand shoulder-width apart with your knees slightly bent, feet in the loops, upper body bent forward with a straight back, gymnastics pole with (almost) straight arms at knee height, roll up the elastic bands until you feel a little more tension, pull the gymnastics pole towards your body (rowing pull; arms close to the body and elbows pointing backwards and upwards) and return to the starting position.

Attention:
The movement only takes place in the arms (upper body remains stable), no hollow back (tense torso).

Lighten:
Select less strong elastic bands; roll up the elastic bands less.

Harden:
Select stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Step stance or shoulder-width stance facing the wall bars (or a tree, for example), fix the elastic band at stomach height on the wall bars (on the tree), upper body slightly bent forwards, arms stretched diagonally forwards (angle approx. 45 degrees), elbows and shoulders pulled as far back as possible, hands remaining above the hips.

Attention:
Keep your upper body stable.

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band
1 wall bar/tree

When standing, grasp the bar with your hands and arms almost outstretched, bring the bar towards your stomach and back to the starting position.

Starting position:
- Stand shoulder-width apart, knees slightly bent
- Upper body tilted forwards, back straight
- Arms almost straight

Finishing position:
- Pull the bar up to your upper abdomen
- Bring your elbows as far back as possible.

Attention:
Always keep your back straight (keep your torso tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up.

When standing, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the dumbbells/kettlebells, bend your arms (elbows up behind you) to move the weights towards your stomach. Then stretch your arms back to the starting position.

Starting position:
- Stand with shoulders shoulder-width apart, knees slightly bent
- Upper body leaning forwards, back straight
- Arms almost stretched out pointing towards the floor

Finishing position:
- Dumbbells/kettlebells pulled up to the upper abdomen
- Elbows pulled back as far as possible.

Attention:
Always keep your back straight (tense your core). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

2 dumbbells/kettlebells

Stand shoulder-width apart on two balance cushions, tilt your upper body forwards (keep your back straight), your almost outstretched arms point towards the floor, your hands grasp the weight, bend your arms (elbows up behind you) to move the weight towards your stomach. Then stretch your arms back to the starting position.

Attention:
Always make sure your back is straight (keep your core tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (stay close to your body).

Lighten:
Stand on the floor instead of on the balance cushions; less weight.

Harden:
More weight.

2 balance cushions/1 balance hemisphere
2 dumbbells/kettlebells/1 barbell/sandbag or weight bag

Standing shoulder-width apart, the upper body is tilted significantly forwards with a straight back, the weights (kettlebells or dumbbells) are held in the hands slightly below knee height (same side of the body) with hanging arms, the weights are gripped with an overhand grip so that the backs of the hands are facing forwards. At the same time, raise your shoulders with your arms straight before bending your arms to bring the weights to your chest (elbows close to your body pointing backwards). During the movement, the arms are rotated outwards (the backs of the hands point to the corresponding side away from the body). Then, in the reverse sequence of movements, stretch your arms back to the starting position (internal rotation).

Attention:
Always make sure your back is straight (keep your core tensed). The angle of your back and thighs should remain the same throughout the exercise. Pull your elbows back and up (keep them close to your body). The first impulse when lifting the weights always comes from the shoulders.

Lighten:
More weight.

Harden:
Less weight.

2 kettlebells/dumbbells

Stand upright shoulder-width apart, feet in the loops, hold the gymnastics pole at hip height with an underhand grip in front of the body (palms facing upwards), arms slightly bent, elbows close to the body, bend arms/elbows (bring the gymnastics pole to the chest) and stretch back to the starting position.

Attention:
Movement only takes place in the elbows (do not help with the upper body).

Lighten:
Choose less strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

1 gymnastic bar with elasticated straps

Stand upright, arms hanging with the dumbbells in your hands (underhand grip), the backs of your hands pointing backwards (towards your body), bend your arms simultaneously/parallel (bring the dumbbells towards your chest, backs of your hands pointing away from your body). The movement is performed using only the arms without supporting the upper body (lean backwards). Lower the weights back to the starting position by stretching your arms.

Attention:
Keep your back straight, do not lean backwards (if necessary, perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body and work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Lift your arms alternately to your chest.

2 dumbbells

Grab a weight disc by the edge and hold it at thigh height with your arms slightly bent (disc pointing diagonally downwards in front), bend your arms to bring the weight disc in front of your head (keep your elbows close to your body), then straighten your arms to return to the starting position.

Attention:
Keep your back straight and your upper body stable (work without swinging or tilting your upper body backwards).

Lighten:
Less weight.

Harden:
More weight.

Variant:
Clamp the weight disc between your hands (disc aligned horizontally to the floor) for additional strain on the chest muscles.

1 weight disc

Stand upright, shoulder-width apart in the centre of the elastic band, hands grasping the band slightly lower than hip height with arms almost outstretched in an underhand grip (palms facing upwards), elbows close to the body, bend arms/elbows (bring elastic band to chest) and stretch back to starting position.

Attention:
Movement only takes place in the elbows (do not help with the upper body).

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand upright with your feet shoulder-width apart, arms stretched out in front (shoulder height - palms facing upwards), bend your arms and touch your shoulders with your hands, stretch your arms back to the starting position.

Harden:
Hold additional weight on your arms or in your hands.

Variant:
Arms extended laterally instead of frontally. A combination of arm positions is also possible: after touching your shoulders, extend your arms alternately frontally and laterally.

2 weight cuffs/weight balls/dumbbells ► make the exercise more difficult (additional weight)

Stand upright, elbows fixed at the waist, bent arms holding the bar in front of the body at chest height. Push the bar down slowly and in a controlled manner until your arms are almost straight and return to the starting position. The movement comes from the elbow joint.

Starting position:
- Stand upright (slight lunge forwards)
- Elbows are fixed at the waist
- Hold the bar with an overhand grip in front of the body at chest height

Finishing position:
- Arms stretched
- Elbows still fixed at the waist
- Upper body position remains stable

Attention:
Slightly bent forward, shoulders fixed (press towards the hips), elbows positioned slightly in front of the body and fixed (as they would be with a button attached to the waist).

1 weight tower/machine ► cable pulley (high)

Stand upright, arms hanging with the dumbbells in your hands (neutral grip), the backs of your hands pointing to the respective side (away from your body), bend your arms simultaneously/parallel (bring the dumbbell to your shoulder, back of your hands still pointing to the corresponding side). The movement is performed using only the arms without supporting the upper body (leaning backwards). Lower the dumbbells back to the starting position by stretching your arms.

Attention:
Keep your back straight, do not lean backwards (if necessary, perform the exercise with your back against a wall to maintain the position), keep your elbows slightly in front of your body and work without momentum.

Lighten:
Less weight.

Harden:
More weight.

Variant:
Lift your arms alternately to your shoulders.

2 dumbbells

Stand upright with your feet in the loops, hold the gymnastics bar at shoulder height in front of your body (the backs of your hands pointing towards your chest), slowly raise your arms over your head into a high hold and back to the starting position.

Attention:
Do not arch your back, tense your core.

Lighten:
Choose fewer strong elastic bands; roll up the elastic bands less.

Harden:
Choose stronger elastic bands; roll up the elastic bands more.

Variant I:
Combine the end position with a squat or lunge. Make sure that your knees do not extend beyond the tips of your toes.
Variant II:
Perform the exercise in a prone/back position.

1 gymnastic bar with elasticated straps

Hold a weight disc at chest height with your arms bent (elbows close to your body), lift the weight over your head by stretching your arms upwards (holding it up), bend your arms to move the weight disc back to the starting position.

Attention:
Keep your back straight.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Clamp the weight disc between your hands (disc aligned horizontally to the floor) for additional strain on the chest muscles.

1 weight disc

Exerciser: Stand upright with shoulders wide apart, facing your partner, grasp the crossed elasticated loops and pull your hands/arms sideways outwards and upwards (elbows at shoulder height or slightly below, 90 degrees at the elbow joint, hands pointing upwards).
Partner: Hold the gymnastic stick behind your back at buttock height.

Attention:
The back remains stable, the movement only takes place in the shoulder joint (rotator cuff).

Lighten:
Choose less strong elastic bands, roll up the elastic bands less or keep a shorter distance from your partner.

Harden:
Choose stronger elastic bands, roll up the elastic bands more or keep a greater distance from your partner.

1 gymnastic stick with elasticated strap

Stand upright (feet parallel or slightly offset), hold the assault rifle above your head with your arms almost outstretched, bend and stretch your arms (bring the weapon behind your head, movement in the elbow joint, upper arms stable).

Attention:
Tighten your stomach, straight back, elbows remain shoulder-width apart in the same place at head height.

1 assault rifle (neutralised)

Stand upright, shoulder-width apart in the centre of the elastic band, grasp the elastic band with both hands behind your head with your arms bent (elbows pointing diagonally upwards in front), stretch your arms vertically upwards and bend back to the starting position without moving your elbows.

Attention:
Do not arch your back (tighten your stomach).

Lighten:
Choose a rubber band with less resistance.

Harden:
Choose a rubber band with more resistance.

1 elasticated rubber band