barbell pullover to press

Animation folgt
Rücken lats barbell triceps chest shoulders

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Lie flat on a bench with your head at one end and your feet on the ground.
  2. Hold the barbell with a pronated grip (palms facing away from you) and extend your arms straight above your chest.
  3. Keeping your arms straight, lower the barbell behind your head in an arc-like motion until you feel a stretch in your lats.
  4. Pause for a moment, then reverse the motion and press the barbell back to the starting position above your chest.
  5. Repeat for the desired number of repetitions.