Extension and flexion of the arms / forearm support ► tricep dip / pillar bridge

Partner work

Exercise both muscle groups ► note the change of position
(= double the time required; for lesson planner see organisation strength: Info button execution)

One participant is in the forearm support, the partner supports the upper body from the side (body view of the partners corresponds to the letter "T") with the hands on the partner's back (back facing the partner, arms behind the back, legs stretched). The participant leaning on their partner bends and stretches their arms (lowering and raising the upper body, tricep press).

Attention:
Actively tense the trunk during the forearm support (no sagging). When doing the tricep press, press your elbows together and hold them in place.

Lighten:
Bend your feet closer to your partner/legs, bend your arms less. Forearm support: lower your knees.

Harden:
Additional weight (on the hips); forearm support: Unstable support (for arms and/or legs)

1 weight disc/sandbag ► make the exercise more difficult (additional weight)
1-2 balance cushion/balance board(s) ► make the exercise more difficult (unstable surface)