With the Thera-Band (available from around ten euros in various strengths), you can train individual or complex muscle groups. Advantage: You don't have to go to the gym, but can practise at home with little effort. Choose the resistance so that you can do the specified number of repetitions without too much effort; you should of course be able to feel the part of your body that is being worked. The approximately two metre long band should never go completely slack during the exercises, not even in the starting position. The anterior saw muscle, which is primarily trained here, lies between the lateral chest wall and the shoulder blade. It is particularly important for support positions (such as on the push-up bar) and exercises such as the push-up.
PULL-OVER
Starting position (photo above)
Lie on your back on the floor with your feet about shoulder-width apart. Raise your almost straight arms above your head and grasp the Thera-Band fixed to a stable object behind you with both hands.
End position
Tense your core muscles and bring the ends of the band up to about hip height with your arms straight.
Two sets of 8 to 15 repetitions, with a series break of 30 to 60 seconds in between.
