Extension and flexion of the arms in support ► tricep dip

Individual work

Slowly lower your body while supporting yourself on the machine. The elbows point backwards and do not move to the side. Once the upper arms are parallel to the floor, push the body back up to the starting position.

Starting position:
- Body slightly tilted forwards in support
- Legs crossed
- Elbows point backwards and remain as close to the body as possible

Finishing position:
- Upper arms parallel to the floor
- Arms do not move out to the side

Attention:
Only go up to 90° at the elbows, elbows point backwards. The chest muscles are more active with a slight forward lean and the triceps are more active in a fully upright position.

Lighten:
Keep the support position.

Harden:
Tilt the upper body further forwards; additional weight on/between the feet.

1 power pump/machine support handles

2 weight cuffs/1 (medicine) ball ► make the exercise more difficult (additional weight)