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

Individual work

While standing on your heels with your back to the flat bench, rest the hands of your practically outstretched arms on the edge of the bench (fingers pointing towards your body). Bend your arms to bring your buttocks down just past the flat bench. Then straighten your arms to return to the starting position.

Starting position:
- Heel stand, body supported on the flat bench with arms almost straight
- Elbows close to the body

Finishing position:
- Elbows bent at approximately a right angle and pointing backwards
- Buttocks just barely not touching the floor

Attention:
The elbows are pressed close to the body and pointing backwards throughout the movement.

Lighten:
Foot closer to the flat bench (legs bent); bend arms less.

Harden:
Additional weight (on the thighs); unstable support for the legs.

1 flat bench

1 weight disc ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)