chest dip (on dip-pull-up cage)

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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. Adjust the dip bars to a height that allows you to comfortably grip them.
  2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
  3. Jump up and straighten your arms, supporting your body weight on the bars.
  4. Bend your knees and cross your ankles behind you.
  5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
  6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
  7. Push through your palms and extend your elbows to raise your body back up to the starting position.
  8. Repeat for the desired number of repetitions.