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

Individual work

Four-foot stance backwards in front of the plyo box or a similar elevation (e.g. bench), support your upper body with your hands on the elevation (arms behind your body), hands pointing towards your body, bend and stretch your arms (raise and lower your upper body).

Attention:
Elbows point backwards, keep your shoulders fixed (press towards your hips).

Lighten:
Foot closer to the elevation (legs more bent); bend arms less.

Harden:
Foot further away from the elevation (legs stretched and resting only on the heels); additional weight (on the thighs); unstable support for the legs.

1 plyo box/staircase/bench or similar

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