Set-up:
Kneel on your heels, facing the front.
Hold the short straps in your hands.
Lean the upper body slightly forward from the hips while keeping the spine neutral.
Start with the arms in a 90°/90° position, elbows bent inline with shoulders.
Movement:
Exhale, press the arms forward and slightly upward into a shoulder-height extension.
Inhale, bend the elbows to return to the 90° position.
Maintain the slight forward incline and keep the shoulders down throughout.
Pulses:
Small pushes at 90 degree angle position– tiny controlled extensions at shoulder height to build endurance in shoulders and arms.
Elbows Open & Close:
Sit up straight, bring elbows in front of the shoulders and back, keeping the 90° bend; targets anterior deltoids and upper back stabilisers.
1B
6th, 3rd, 2nd
Exhale to extend, inhale arms back to 90 degree angle.
Muscles Worked:
Deltoids – primary movers lifting the arms overhead
Triceps – extend the elbows
Core – stabilises spine and pelvis during the press
Ball:
Place a ball between thighs in high kneeling for added adductor engagement.
Regression:
Switch to long straps.
Reduce range of arm press.
Springs: Use fewer springs (1Y).
Progression:
Rise into high kneeling for increased core and balance demand.
Springs: Add more for resistance (1B1Y).
Modification:
Try cross-legged seated option on the carriage or seated on shortbox.
Combine High and Low kneeling:
Alternate from low kneeling to high kneeling while moving arms.