barbell seated overhead 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 to shoulder level, with your elbows bent and palms facing forward.
  4. Press the barbell overhead by extending your arms fully.
  5. Pause for a moment at the top, then slowly lower the barbell back to shoulder level.
  6. Repeat for the desired number of repetitions.