Knee lift

This exercise can be performed with the forearms supported by a device or hanging from a pole. The legs hang directly next to each other lying in the air. Upper body and head are erect and stretched.

Now the knees are pulled towards the chest and the back becomes somewhat rounder. Exhale during this step of the exercise. Afterwards the legs are let sink back into the starting position, breathing in.

To intensify the exercise, it can be performed with stretched legs. This increases the stimulus for the abdominal muscles and makes the exercise more strenuous. In addition, the legs can be held in the upper part of the exercise for a few seconds.

Push-ups, butterfly, flying (machine, dumbbell, cable pulley), negative bench press, coversBench press is considered one of the most effective exercises for the chest muscles, or the upper body. This exercise can be performed in different variations. The positioning of the bench can play a role (flat bench, incline bench) or the type of barbell (barbell, dumbbell).

Lying on your back, the barbell is grasped slightly wider than shoulder width and lifted out of the holder. When breathing in, the barbell is lowered in a controlled manner to the chest. The barbell touches the chest briefly at the height of the sternum.

Then the weight is pushed up again and exhaled. The arms are not completely stretched out. Depending on the design of the (flat) bench the legs can be set up to avoid a hollow back.

As already mentioned, many variations can be used to make the exercise more difficult and more intensive. Besides the choice of the bench, different grip widths can be used (narrower grip, wider grip). The placement point can be varied (placement at sternum level, further below the sternum, above the sternum).

This exercise on a machine is suitable for athletes who are not yet fully advanced, but who have already gained experience in strength training. There the movement is carried along and the barbell cannot fall on the upper body. Hyperextension, cross lifting, barbell rowing, lat pulling, rowing, shoulder lifting