diamond push-up

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Oberarme triceps body weight 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. Start in a high plank position with your hands close together, forming a diamond shape with your thumbs and index fingers.
  2. Keep your body in a straight line from head to toe, engaging your core and glutes.
  3. Lower your chest towards the diamond shape formed by your hands, keeping your elbows close to your body.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.