Set-up:
Sit tall on the long box, facing the front, with legs either side.
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 in line with the shoulders.
Movement:
Exhale, press the arms forward and slightly upward to shoulder height.
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
Long box
Exhale to extend, inhale arms back to 90 degree angles.
Muscles Worked:
Pectorals – primary press movers.
Triceps – extend elbows.
Core – stabilise posture.
Regression:
Switch to long straps.
Reduce range of arm press.
Springs: Use fewer springs (1Y).
Progression:
Springs: Add more for resistance (1B1Y).
Abduction:
When elbows are parallel to shoulders, bring elbows close to rib (adduction) and back to shoulder hight (abduction) before pressing to the front again.