Extension and flexion of the arms backwards in support ► tricep dip

Individual work

Heelstand with slightly bent legs, support your upper body on the long bench (arms behind your back, hands pointing towards your body), bend and stretch your arms (raise and lower your upper body).

Attention:
Elbows point back/stay close to your body, keep your shoulders fixed (press towards your hips).

Lighten:
Foot closer to the long bench/swinging box element (legs bent), arms less bent.

Harden:
Legs stretched; additional weight (on/between the thighs); unstable base for the legs.

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

1 weight vest/weight disc/dumbbell/sandbag ► make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► make the exercise more difficult (unstable base)