barbell incline shoulder raise

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Brust serratus anterior barbell deltoids trapezius

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your back against the pad and feet flat on the ground.
  3. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the barbell up to shoulder height, keeping your elbows slightly bent.
  5. Slowly raise the barbell overhead, extending your arms fully.
  6. Pause for a moment at the top, then slowly lower the barbell back to shoulder height.
  7. Repeat for the desired number of repetitions.