dumbbell reverse bench press

Animation folgt
Brust pectorals dumbbell 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. Lie flat on a bench with your feet flat on the ground and your knees bent.
  2. Hold a dumbbell in each hand with an overhand grip, palms facing towards your feet.
  3. Extend your arms straight up towards the ceiling, keeping a slight bend in your elbows.
  4. Slowly lower the dumbbells towards your chest, allowing your elbows to flare out to the sides.
  5. Pause for a moment at the bottom, then push the dumbbells back up to the starting position.
  6. Repeat for the desired number of repetitions.