Position two chairs approx. 80 cm apart so that the backrests are facing each other. Add weight to the seats to make the construction more stable. Stand between the chairs and grasp the handles so that your palms are facing inwards. Get into the starting position. Arms are stretched and body is in the air. Hold your legs slightly in front of you to get into an upright position.
2
Now lower your body vertically, mainly from your elbows, to about 90° or as far as your shoulders can still be held in a stable retraction (shoulders back). Breathe in as you do this.
3
Stay in the lowest position for a second.
4
From the lowest position, push yourself back up from the elbow to the starting position. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
You can use your legs to shift your upper body forwards or backwards more easily. Stretch your legs out and hold them slightly in front of you so that you can stay as upright as possible. The wrist should not be bent. Keep it in line with your forearm to avoid injury. Only go down as far as your shoulders can still be fixed.
You can also use a dip belt or a backpack with extra weight to make the exercise harder.
Muscle groups
Primary
Triceps
Secondary
Shoulder (front)
Chest (lower)
Tertiary
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Equipment
Body weight
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