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

Individual work

Heelstand with slightly bent legs, support your upper body on the exercise ball (arms behind your back, hands pointing towards your body), buttocks at knee height in front of the ball, bend and stretch your arms (raise and lower your upper body).

Attention:
Do not lower your buttocks (on the floor/ball), elbows point backwards, keep your shoulders fixed (press towards your hips).

Lighten:
Foot closer to the exercise ball (legs bent), arms less bent.

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

1 exercise ball

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