barbell seated bradford rocky 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 to shoulder height, keeping your elbows slightly bent and pointing forward.
  4. Press the barbell overhead, fully extending your arms.
  5. Lower the barbell back to shoulder height and repeat for the desired number of repetitions.