Take a 30-45° incline bench and lie with your stomach on the padding.
2
Hold a barbell with both hands slightly wider than shoulder width in the overhand grip. Palms facing backwards. Your arms and shoulders hang towards the floor and your back shoulder is stretched.
3
Pull the barbell forcefully towards your chest until your elbows are next to your body and your upper arms are spread out at approx. 90° to your body. Hold the position briefly. Exhale as you do so.
4
Lower the barbell slowly and in a controlled manner until your arms are stretched again and in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
When the bar is in the lowest position, your shoulders should be pulled down slightly.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
—
Equipment
Barbell
Inclined bench
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