One-legged stand on the left, other leg (right) kneeling on the long bench (knee at standing leg height), one-armed support of the upper body on the long bench (supporting arm on the side of the standing leg), free arm (right) with the dumbbell in the hand close to the body stretched backwards in extension of the body, bend arm/elbow (approx. 90 degrees in the elbow joint) and stretch back to the starting position (lift and lower weight). 90 degrees at the elbow joint) and stretch back to the starting position (lift and lower the weight).

Attention:
Upper arm remains fixed (movement only at the elbow joint), straight back.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
1 dumbbell

The body is supported with one knee and one arm on the flat bench (same side of the body, left). The other (right) foot is placed on the floor and the dumbbell is held in a neutral grip with the free (right) arm. The training arm is bent (approx. 90 degrees) so that the upper arm rests against the body (horizontal) and the lower arm points towards the floor (vertical). The arm is now stretched to bring the forearm into a horizontal position. The rest of the body remains still. Then bend the arm back to the starting position.

Starting position:
- Body is supported with one knee and one arm on the flat bench (same side of the body)
- Dumbbell in neutral grip
- Upper arm of the training arm is parallel to the back against the body
- Lower arm of the training arm points towards the floor (right angle in the elbow joint)

Finishing position:
- Training arm is parallel to the floor (stretched)
- Wrist remains stable
- Rest of body remains unchanged in the starting position.

Attention:
The movement (bringing the forearm into a horizontal position) is only performed from the elbow joint.

1 flat bench
1 dumbbell

One-legged stand on the left, other leg (right) kneeling on the long bench (knee at standing leg height), one-armed support of the upper body on the long bench (supporting arm on the opposite side of the standing leg), free arm (left) with the dumbbell/kettlebell in hand stretched down (almost) (hanging), pull dumbbell/kettlebell towards the body (chest) and accompany it back down (lift and lower weight).

Attention:
Do not fully extend your arm, keep your back straight, pull your elbows back up.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
1 dumbbell/kettlebell

One-legged stand on the right, other leg (left) kneeling on the long bench (knee height of standing leg), one-armed support of the upper body on the long bench (supporting arm on the opposite side of the standing leg), free arm (right) with the dumbbell/kettlebell in hand stretched down (almost) (hanging), pull dumbbell/kettlebell towards the body (chest) and accompany it back down (lift and lower weight).

Attention:
Do not fully extend your arm, keep your back straight, pull your elbows back up.

Lighten:
Less weight.

Harden:
More weight.

1 long bench
1 dumbbell/kettlebell

Both participants stand at a distance of approx. 1 metre from each other in a frontal push-up position with their feet wide apart. With the opposite arm, the partners grasp the elasticated rubber band and extend the arm forwards as an extension of the body, with the rubber band under tension. Now both partners pull their arm sideways backwards past their body and extend it forwards again.

Attention:
Keep your torso stable and do not let it sag (constant tension).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Push up position (high plank) frontally in front of the cable pull. Attach the rope pull at about head height. Grasp the handle of the cable pull with the left hand of the outstretched arm (adjust the distance). Bend your arm to bring the handle towards your chest, keeping your arm close to your body (elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Keep the hull stable and do not allow it to sag (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)

In the push-up position, hold a dumbbell/kettlebell in one hand (left) with the other hand flat on the floor. In the push-up position, lift the dumbbell by bringing your elbow back towards your body (next to your ribcage). Then lower the weight back to the starting position in the push-up position (alternatively, do not lower the barbell). The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.

Starting position:
- Push-up position, one hand placed flat on the floor, the other hand resting on the barbell/kettlebell in a neutral grip
- Tension in the torso (no hollow back)

Finishing position:
- Dumbbell/kettlebell resting on/next to the body at approximately chest height
- Elbows of the arm to be trained bent behind the body and shoulder blades actively pressed together
- Tension in the torso maintained

Variant:
Combine the exercise with push-ups (i.e. after each repetition, you should take a break from the exercise).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)

1 dumbbell/kettlebell

Both participants stand at a distance of approx. 1 metre from each other in a frontal push-up position with their feet wide apart. With the opposite arm, the partners grasp the elasticated rubber band and extend the arm forwards as an extension of the body, with the rubber band under tension. Now both partners pull their arm sideways backwards past their body and extend it forwards again.

Attention:
Keep your torso stable and do not let it sag (constant tension).

Lighten:
Choose an elastic band with less resistance.

Harden:
Choose an elastic band with greater resistance.

1 elasticated rubber band

Push up position (high plank) frontally in front of the cable pull. Attach the rope pull at about head height. Grasp the handle of the cable pull with the right hand of the outstretched arm (adjust the distance). Bend your arm to bring the handle towards your chest, keeping your arm close to your body (elbow pointing backwards). Then stretch your arm back to the starting position.

Attention:
Keep the hull stable and do not allow it to sag (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)

In the push-up position, hold a dumbbell in one hand (right) with the other hand flat on the floor. In the push-up position, lift the dumbbell/kettlebell by bringing the elbow back towards the body (next to the ribcage). Then lower the weight back to the starting position in the push-up position (alternatively, do not lower the barbell). The movement only takes place in the elbow and shoulder joint, the rest of the body remains stable.

Starting position:
- Push-up position, one hand placed flat on the floor, the other hand resting on the barbell in a neutral grip
- Tension in the torso (no hollow back)

Finishing position:
- Dumbbell/kettlebell resting on/next to the body at approximately chest height
- Elbows of the arm to be trained bent behind the body and shoulder blades actively squeezed together
- Tension in the torso maintained

Variant:
Combine exercise with push-ups (i.e. after each repetition, one push-up is performed).i.e. a push-up is performed after each repetition, which also works the chest and arm extensor muscles)

1 dumbbell/kettlebell

In a slight lunge with bent knees, the upper body is tilted forwards and supported with one hand (right) on the (flat) bench, both arms are almost stretched, with the free hand (left) holding the dumbbell/kettlebell (arm pointing towards the floor), bend the free arm (dumbbell/kettlebell towards the stomach, elbow moving backwards and upwards) and return to the starting position.

Starting position:
- Slight lunge with bent knee
- Upper body tilted forwards (back straight) and supported with one hand (arm extended)
- Outstretched free arm holds the weight and points towards the floor

Finishing position:
- Dumbbell/kettlebell pulled up to the upper abdomen (arm bent)
- Elbows brought as far back as possible

Attention:
Always make sure your back is 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).

1 flat bench
1 dumbbell/kettlebell

In a slight lunge with your knees bent, lean your upper body forwards and support yourself with one hand (right) on the vaulting box, both arms are almost straight, with your free hand (left) holding the dumbbell/kettlebell (arm pointing towards the floor), bend your free arm (dumbbell/kettlebell towards your stomach, elbow up and back) and return to the starting position.

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

Lighten:
Less weight.

Harden:
More weight/increased load.

1 Swedish box
1 dumbbell/kettlebell

In a slight lunge with bent knees, the upper body is tilted forwards and supported with one hand (left) on the (flat) bench, both arms are almost stretched, with the free hand (right) holding the dumbbell/kettlebell (arm pointing towards the floor), bend the free arm (dumbbell/kettlebell towards the abdomen, elbow moving backwards and upwards) and return to the starting position.

Starting position:
- Slight lunge with bent knee
- Upper body tilted forwards (back straight) and supported with one hand (arm extended)
- Outstretched free arm holds the weight and points towards the floor

Finishing position:
- Dumbbell/kettlebell pulled up to the upper abdomen (arm bent)
- Elbows brought as far back as possible

Attention:
Always make sure your back is 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).

1 flat bench
1 dumbbell/kettlebell

In a slight lunge with your knees bent, lean your upper body forwards and support yourself with one hand (left) on the vaulting box, both arms are almost straight, with your free hand (right) holding the dumbbell/kettlebell (arm pointing towards the floor), bend your free arm (dumbbell/kettlebell towards your stomach, elbow up and back) and return to the starting position.

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

Lighten:
Less weight.

Harden:
More weight/increased load.

1 Swedish box
1 dumbbell/kettlebell

Progression I:
Set the sling trainer to a short length, take a stepping position facing the sling trainer, hold the handle (neutral grip) with one hand (left) and lean back, support the free (right) hand on the hip, pull the upper body forwards with just one hand and return to the starting position (bend and stretch the arm). Support the movement with your legs (push off with the back leg when lifting the upper body).

Progression II:
Analogue progression I, but choose a stance with parallel feet closer to the attachment point.

Caution:
Keep body tension, do not let hips sag, pull the handle towards you (for all progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

1 sling trainer

Progression I:
Set the sling trainer to a short length, take a stepping position facing the sling trainer, hold the handle (neutral grip) with one hand (right) and lean back, support the free (left) hand on the hip, pull the upper body forwards with just one hand and return to the starting position (bend and stretch the arm). Support the movement with your legs (push off with the back leg when lifting the upper body).

Progression II:
Analogue progression I, but choose a stance with parallel feet closer to the attachment point.

Attention:
Keep body tension, do not let hips sag, pull the handle towards you (for all progressions).

Harden:
The more horizontal the starting position, the more challenging the exercise.

1 sling trainer

Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, both arms in front of you at chest height (arms pointing upwards), holding the dumbbell in one hand (left), lower the training arm until the dumbbell makes (light) contact with your sternum and stretch your arm back to the starting position.

Starting position:
- Lie on your back on the flat bench (only place your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (bring your pelvis upwards)
- Arms at chest height in front of you (pointing upwards in your line of vision)

Finishing position:
- Dumbbell lowered to chest (bend arm)

Attention:
Elbows are always under the wrists, fix wrists, elbows slightly bent away from the torso (A-shape).

Variant:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.

1 flat bench/swinging box
1 dumbbell

Lying on your back, rest your shoulders on the (flat) bench, keep your hips in the air with your legs bent, both arms in front of you at chest height (arms pointing upwards), holding the dumbbell in one hand (right), lower the training arm until the dumbbell makes (light) contact with your sternum and stretch your arm back to the starting position.

Starting position:
- Lie on your back on the flat bench (only rest your shoulders on the bench)
- Legs bent, feet on the floor
- Hips in the air (bring your pelvis upwards)
- Arms at chest height in front of you (pointing upwards in the direction of your gaze)

Finishing position:
- Dumbbell lowered to chest (bend arm)

Attention:
Elbows are always under the wrists, fix wrists, elbows slightly bent away from the torso (A-shape).

Variation:
The exercise can also be performed on an incline bench, whereby the bench should be set at an angle of approximately 45 degrees.

1 flat bench/swinging box
1 dumbbell

Stand upright, slightly turned to the side, arms bent and held high (elbows pointing downwards at approximately shoulder height), extend the rear arm (left side) holding the pistol forwards (edge of hand pointing downwards) and simultaneously turn the upper body, then return the upper body and arm to the starting position.

Attention:
Always hold your arms up (shoulder height).

Lighten:
Smaller movements/lower intensity of the punching movement (less rotation when moving with the punching hand).

1 pistol (neutralised)

Stand upright, slightly turned to the side (left leg in front), arms bent and held high (elbows pointing downwards at approximately shoulder height), extend the rear arm (right side) holding the pistol forwards (edge of hand pointing downwards) and simultaneously turn the upper body, then return the upper body and arm to the starting position.

Attention:
Always hold your arms up (shoulder height).

Lighten:
Smaller movements/lower intensity of the punching movement (less rotation when moving with the punching hand).

1 pistol (neutralised)

Lunge (left) with the upper body upright, front (left) leg bent (approximately right angle in the knee joint), back (right) leg bent with the foot in the loops, free free free leg (right) backwards and back to the starting position (small short movements).

Attention:
This is a movement with the free leg only, the basic position remains unchanged. The front knee always remains behind the tip of the foot and in the centre above the foot.

Lighten:
Bend the supporting leg less (more upright basic position).

1 sling trainer

Lunge (right) with the upper body upright, front (right) leg bent (approximately right angle in the knee joint), back (left) leg bent with the foot in the loops, free free free leg (left) backwards and back to the starting position (small short movements).

Attention:
This is a movement with the free leg only, the basic position remains unchanged. The front knee always remains behind the tip of the foot and in the centre above the foot.

Lighten:
Bend the supporting leg less (more upright basic position).

1 sling trainer

One-legged stand (right) facing the wall bars, hold on to a bar with your hands at chest height, bend your free (left) leg, push your training leg out backwards and return to the starting position.

Attention:
Keep your posture upright.

Lighten:
Less high push-off of the training leg; only hold the end position.

Harden:
Additional weight on the training leg; unstable base for the standing leg.

1 wall bars

1 weight cuff ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Stand on one leg (right) on the elastic band (fix the band), slightly bend the upper body forwards, the training leg (left) is slightly bent, the elastic band is wrapped around the foot of the training leg, stretch the training leg backwards and bend back into the starting position.

Attention:
Do not lower the training leg, keep the upper body stable in a slight forward position.

Lighten:
Select an elastic band with less resistance.

Harden:
Select an elastic band with greater resistance.

1 elasticated rubber band

Stand on one leg (right), the supporting leg is slightly bent, both loops are hooked onto the raised foot (left) (or only hook the loop on the side of the free leg and the other onto the supporting leg), the knee of the free leg is raised to hip height (thigh horizontal), hold the gymnastics pole with bent parallel forearms in front of the body (baby pose), move the heel of the free leg towards the floor against the resistance of the elastic bands (of the elastic band) and lift it back up to the starting position (stretch and bend the leg).

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

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

Variation:
Hold the gymnastic stick on your shoulders behind your head.

1 gymnastic bar with elasticated straps