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  • Shoulder Press

    Stand tall, one handle of the chest expander fixed at your hip, with the arm straight, the chest expander running diagonal over your back. The other arm is pushing the chest expander straight overhead. Doing a slight curved outside motion can make it less stressful for your shoulder. Perform as many repetitions as possible, then […]

  • Overhead Downward Pull back

    Description Stand tall with the expander overhead and parallel to the floor. Now pull the chest expander apart with straight arms, until your body forms a big T. Slowly release the expander into the ready position. This is a great exercise for a wide back and better pull ups! Pictures Muscles Video

  • Overhead Downward Pull front

    Description Stand tall with your arms straight overhead, this ready position should look like a Y. Now pull the expander apart, keep your arm straight while pulling the expander to your shoulders. This position should look like a T. Now slowly release back into the ready position. The overhead downward pull front is a great […]

  • Push Up

    The Push-Up is the most used Bodyweight Exercise (=BWE) in the world. Targets: Chest, arms, shoulders, and core Level: Beginner The Push-Up has many variations for every fitness level. Beginner should start with easier versions, while advanced athletes may use challenging variations. How to Do a Push-Up Place your hands on the floor, positioning your […]

  • Pull-Up

    King of BWE (Bodyweight Exercises) The Pull-Up is an upper body exercise that works most of your forearm, arm (biceps brachii) and upper back muscles (latissimus dorsi, trapezius), depending on the variation you are using. A Pull-Up can be done in different ways, overhand (pronated), underhand (supinated), neutral or rotating hand position. The unterhand (supinated) […]

  • Squat Press

    This is an advanced exercise that needs a perfect squat and a perfect back press. Description This exercise is a combination of a squat and a back press. The ready position is the same as for the back press, stand tall with the chest expander in your back. Now squat down as you press into […]

  • Propeller – back

    Stand tall and press the Chest Expander, like in the Back Press. Now rotate the stretched chest expander in front of your body, one hand going up, as the other is going down. When both hands have been up, it counts as one repetition. This will work most of your chest, shoulder and triceps muscles. […]

  • Propeller – front

    Stand tall and press the Chest Expander, like in the Chest Press. Now rotate the stretched chest expander in front of your body, one hand going up, as the other is going down. When both hands have been up, it counts as one repetition. This will work most of your upper back, shoulder and triceps […]

  • Negative Curl

    Stand tall in a slight step position, the chest expander fixated with your front foot on the ground. Make sure to step hard on it, otherwise it might snap up and hit you. Take the handle with the same side hand where your foot is fixing the chest expander, your palm facing down and backwards, […]

  • Hammer Curl

    Stand tall in a slight step position, the chest expander fixated with your front foot on the ground. Make sure to step hard on it, otherwise it might snap up and hit you. Take a towel and wrap it around the handle. Grap the towel with the same side hand where your foot is fixing […]