Position a box under a stable table (box approx. 1 m in from the edge of the table). Sit on the floor in front of the table so that you are facing the table. Position your hands wider than shoulder-width apart on the tabletop, fingertips pointing away from you (overhand grip). Place your legs on the box.
2
Build tension in your entire body and lift your buttocks off the floor. Your body should now be in a horizontal line.
3
Pull yourself up slowly and in a controlled manner until your chest is at the edge of the table. There should now be a 90° angle between your upper arms and your upper body. Only go up far enough to avoid hitting your head. Breathe out as you do so.
4
Slowly lower yourself back down until your arms are stretched and you are back in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
First check that the table is stable enough. Maintain body tension throughout the exercise. Be careful during this exercise so that you don't hit your head on the table top. Make sure that you pull yourself up with the strength of your back and bring your elbows back towards your body.
TIP: If the exercise becomes too easy for you, you can strap on a rucksack and fill it with books etc.
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Shoulder (posterior)
Back (upper - latissimus)
Tertiary
—
Equipment
Body weight
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