isometric chest squeeze

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Brust pectorals body weight triceps 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. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
  3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
  4. Hold this position for a few seconds, focusing on contracting your chest muscles.
  5. Release the squeeze and relax your chest muscles.
  6. Repeat for the desired number of repetitions.