dumbbell decline twist fly

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Brust pectorals dumbbell shoulders triceps

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

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

Anleitung

  1. Lie down on a decline bench with your head lower than your hips.
  2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
  3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
  4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
  5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
  6. Repeat for the desired number of repetitions.