barbell seated behind head military press

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Schultern delts barbell triceps upper back

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it down to shoulder level, behind your head.
  4. Press the barbell upward until your arms are fully extended.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.