Extension and flexion of the arms ► tricep dip

Partner work

1 trainee & 1 helper ► note change of position
(= double the time required; for lesson planner see organization strength: Info button execution)

Exerciser: Support your upper body with your hands on a long bench (back facing the bench, arms behind your back), legs stretched out in your line of vision, bend and stretch your arms (lower and raise your upper body, tricep press).
Partner: Hold your partner's feet at hip height in a standing position.

Attention:
Do not straighten your arms in the end position. Elbows point backwards.

Lighten:
Partner lowers the feet to a standing position; place feet on the floor or even bend legs with feet down (without partner); bend arms less.

Harden:
Place additional weight on the hips.

1 long bench

1 weight disc/sandbag ► make the exercise more difficult