Lowering and raising the upper body in the seat

Individual work

Sit upright on the Swedish box (or a long bench) with your arms folded across your chest. Lower your upper body backwards and straighten up (do not fully return to the starting position).

Attention:
Straight back, constant tension in the abdominal muscles, head in a neutral position (no double chin).

Lighten:
Lean your upper body less far back; keep your arms forward.

Harden:
Place your arms at an angle next to your head or even hold them up; keep additional weight on your chest.

Variant:
Change the distance between your feet and buttocks.

2-3 vaulting box elements (incl. top section) or 1 long bench

1 weight vest/weight disc/dumbbell/sandbag ► Make the exercise more difficult (additional weight)