 Hi, I'm Janneke, your fit at work ambassador. Sitting all day behind your desk is unhealthy. We often forget that there's a body attached to your brain. Exercise is crucial to our brains, also at work. The chest press exercise, it's a very good exercise for your chest and your arms. You do the exercise by putting the dynamite behind your back and pressing your fist to the front. This exercise is called rowing. It's a good exercise for your upper back. You put the dynamite around the doorknob with some tension on it. Then you pull your hands towards your hips with your elbows close to your body. So this exercise is called dipping. It's very good exercise for your upper arm, especially for your triceps. You lean your hands on the desk behind you with straight arms and then you start making some dips.